Lower back ache

M

mckeev5

Cathlete
I am having problems with a lower back ache (mostly on the right side). It started on the left but moved to the right. I thought it kind of strange that it started to bother me when I hadn't been working out for about 10 days (a lot going on here with getting kids back to school and my youngest feeling lost that he is alone at home with no one to play with). I would have thought it would happen while working out and not when I wasn't. Anyway, I started working out again, the last three days, but just doing cardio and a few ab exercises. I have also been sleeping with a pillow between my knees or on my back. I have also taken some walks. I was wondering if anyone had any suggestions to help? Thanks!!:)
 
Is there any exercises anyone would suggest? I have also made sure I have been wearing my nike shox all the time rather than sandles. I have read this helps with your lower back and that wearing sandles a lot puts a lot of strain on your lower back too. Any suggestions?:) :)
 
Lots of core work! Cathe has plank work in several of her workouts and a strong core has helped my back tremendously. It's also important to do back exercises as frequently as you do ab work because you want to balance the muscles. The Superman exercise, where you lie on your stomach and lift your legs and arms in the air, is a great lower back exercise. The "educated crowd" around here can give you some great tips. If I have time later and no one else has helped you, I'll tell you which Cathe vids contain core and lower back work.
 
Hi Sabrina,

I've had a weak spot in my back for my whole life which at times had given me fits, but I've learned if I do simple back stretches I can pretty much avoid problems. the Superman exercise noted above is excellent. Also, lay on your back, pull knees to chest and just hold for 20-30 seconds. Also, pelvic tilt, lie on back and concentrate on pressing lower back, right above your butt, into the floor. You can also stand, place hands on lower back and just lean back as far as comfort permits. And like you, the only times I experience discomfort is when I DON'T exercise, so even more motivation to keep busy. HOpe you find some relief with some of these stretches. Good luck.

Karen
 
One word, YOGA. I used to always have lower back pain but not since I started doing yoga just a few times a week. I would agree, not exercising is probably why you have the back pain.
 
Arogerson,

What yoga DVD would you suggest? I have problems with my lower back for time to time, so this isn't the first time. I wasn't working out before though.
 
Rodney Yee has a couple of good yoga videos that help the back. I like Yoga for Athletes and Back Care Yoga. Basically, any yoga video that has a lot of stretching in it will help the back. I have very tight hip flexors, which can also cause back pain, so I make sure I do hip flexor exercises too. You will find them in a lot of yoga videos including the ones mentioned above.
 
Core work and yoga have made a BIG difference for me and the only time my back gives me even the slightest twinge anymore is when I am having my period.}(

Also, I'm not sure what kind of pain you are having but is it possible that the pain is coming from your kidneys, gall bladder, etc.? Did you have back trouble prior to this? Maybe someone with more medical background than I can help with this. Good luck and I hope you feel better soon:)
 
It is not a bad pain, just an ache. I know I drink enough water to float by the end of the day and I don't eat too bad (my downfalls are m&m's and ice cream). I have had problems before but this in minor compaired to that. Plus it only came on when I quit working out for several days. Today was day four back at it so I hope that will help.
 
Thanks everyone for your help. I am going to get a Yoga DVD and I went ahead and worked out yesterday with weights (Power Hour) and my lower back feels better today. The rest of my body on the other hand is sore. First time I had done power hour. Thanks again!!:) :)
 
Hi,

Saw your post and it reminded me of one I sent to Cathe awhile ago. She replied with a stretch series to try out. I did them and it did help a lot. I did them after my workouts. Here they are:


#35569, "RE: A lower back stretch"
In response to Reply # 0





Hi Elaine! Here are a few low back stretches for you.

1) Lie on floor and face the ceiling. Now raise both knees
toward your chest and wrap your arms around your knees
(allowing your arms to support all of your weight). Take a
deep breath and exhale feeling the small of the back just
melt into the floor. Repeat as many times as you like.

2) Sit on chair with feet wide apart. Bend over and position
shoulders between knees. Let your arms hang down and aim to
reach your arms under the chair.

3) Lie on the floor facing the ceiling and again bring your
knees to your chest. Now extend both arms straight out to the
sides (9 and 3 o'clock position). Slowly let your knees
lower to your left side while your right arm and shoulder
stretch toward the right side. Go only as far as you
comfortably can while feeling the lower back stretch. Now
gently bring knees to center and go to other side.



Hope this helps!

Elaine:)
 
These are great thanks!! I will have to give them a try later. If I lay on the floor now my 2 year old thinks its play time and will sit on me. He likes to bounce on Daddy's abs while he is laying on the floor and laugh. :) :)
 
Do a lot of hamstring exercises and stretching. It really helps. Try the hamstring exercises on the stability ball or on a step in PLB or the ones in Pure Strength (same exercise).

Also, get on all fours and do catback stretches, both concave and convex.

Rodney Yee has a great yoga for back video if you're interested in that. I forget the name.

Another tip: when the pain first begins, take 3 advil (ibuprofen). Ibuprofen does more than just relieve the pain, it actually reduces the inflammation which causes the back pain. If you can catch it early, you might short circuit the back ache altogether.

-Nancy
 
Forgot to mention that the best book I ever read on back pain is by John Sarno. I forget the name of the book, but can look for it for you when I get home. It's fascinating. He thinks that most back pain has psychological roots.
 
Sabrina, I am also dealing with back pain and have been for the last four months. The one thing that has eleviated my pain is doing lying extensions. This is where you lie on your stomache, relax your lower body (butt cheeks especially) and lift yourself up with your hands. Don't go too high at first. With each rep (do 10), try to go up higher and higher, by the time you get to the eighth or ninth rep, you should be doing it with straight arms. If not, just do what you can. Hold each stretch for a count of 1-one-thousand. If you are in constant pain, do this every two hours if possible. I have also been doing the superman's on the floor and with a stability ball and that has helped me out as well.
Debbie in OH
 
I found the Rodney Yee Yoga for Back Care DVD and I bought it to try. I noticed at the store there was a lot of Yoga DVD's for Denise Austin. Are these any good? Thanks!! I will have to print out everyone's suggestions and give them a try.
 
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