lower back pain on leg press and leg extensions (using machines)

[Vee]

When I work out at the gym and go heavy on leg press and leg extension, I feel lower back pain during the reps. So far, I do not feel post workout back pain. I have been experiencing the pain while working out for the past three months after I decided to try loading additional weight.

a. I wonder if it is safe to continue this (I do not feel pain afterwords, so perhaps there is no lower back damage)

b. Has anyone else experienced this and if so did you learn that this was due to wrong form?

Thanks!

 

[kathryn]

I would definitely NOT continue to do the exercises and "work though the pain." The lower back can be a very delicate area, and you could be setting yourself up for some chronic problems.

Some ideas:
On the leg press, it's important that your butt not leave the pad, as this makes the back curl and puts stress on it. If this is the problem, check the settings on the machine and bring your knees in only as far as you can without your lower back/butt lifting. You might also have to lower the weight you are using until you are sure your form is right.

I think the leg extension problem may be the same: going too heavy too soon. While it may seem like you are accomplishing more by loading uup on the weight, if you are using bad form (any form where your back would be rounding or overarching to get the reps done), then you really aren't isolating the muscle anyway, so the extra weight is being born by muscles that should not be involved. Go back down in weight and gradually increase the weight. To add intensity without adding so much additional weight, and to build up more strength, you could hold a bit longer at the top, slow down the negative, or slow down the reps in general for more time under tension.

"Hoping" that there is no permanent low-back damage because "so far" you don't feel pain after the workouts is a very human reaction, but also one that could lead to chronic and/or serious problems.

 

[Vee]

Thank you Kathryn.

I have been doing serious weight training for over almost 2 years. I can go really heavy on my lower body and about three months ago decided to see how far I could push myself. I am doing fine on other leg work. For leg press and leg extension, I guess it is still too soon. SIGH!

I like your advice on slow reps and holding the leg extensions at the top. That does produce a burn }(