Lower Back Pain

M

MOMMYx2

New Member
Hi Everybody,

I have been lurking on this site for awhile but today is my first time posting!:7 I have learned so much from all of you and especially appreciate this site on those days I don't feel so motivated...

I have been using the Firm's for a few years and always heard such great things about Cathe's videos on the old Firm Believers website - but never checked her videos out as I felt a little intimated. I am sooo happy I finally bought her videos as I have already begun a complete tranformation in just under 2 mos. of training with her. Now when I pop in a Firm I find them easy and a little boring. I workout 3 days a week, for one hour each time - I have been using MIS and PH and a Firm Total Body Wkout. I have finally lost those last 5 lbs. of fat from Baby #2.

A few weeks ago I noticed my lower back felt a bit tight when bending over to put on my socks. It became worse as the weeks went by and now it has developed into lower back pain. I have been trying to figure out what exercise in particular is causing this and have narrowed it down to squats or barbell rows. Some days I find that the semi-bent over position Cathe uses in barbell rows is quite stressful on my back. Other days it feels fine. I have only been using a 15 lb. barbell and pay extra close attention to my form. I am getting a little bummed out about it because I am just enjoying myself so much and now this has to happen...has anyone else experienced lower back pain like this? Any tips on how to prevent or get rid of it? I have tried rest and heat but as soon as I workout again, it comes back and slowly builds up to PAIN. I have never in my life experienced this, even when I weight trained 4 days a week in the gym with my hubby years ago. Any advice would be appreciated!
 
Hello and welcome Mommyx2. I have not had back pain but I have had what felt like a muscle spasm in my lower back on one side only. As near as I could tell it was the barbell rows. I was going too heavy. Mine cleared up on its own. -joy
 
First, is this "pain" or "muscle strain"? You will feel some muscle strain from holding an isometric contraction in the lower back while doing bent-over moves.

If it's "pain," then:
Unsupported bent over barbell rows can be risky for the lower back and strain the ligaments and vertebrae in that area, especially if you don't yet have the core strength to keep your back in a perfect position (keeping normal curvature in the lower back while neither arching nor rounding the upper back). Some trainers, like Douglans Brooks, advise against doing an unsupported bent-over row.

Until you increase your core strength, especially of the lower back and spinal erectors, to the point where you can do the move safely, I suggest substituting supported one-arm lat rows (with a hand on a bench) for the barbell rows.

You should be able to hold a bent-over position in which you feel like you are jutting your chest out a bit, and supporting your lower back with your abdominals held in.

Doing exercises like the "Superman" or other core moves followed by a nice stretch for the back can help strengthen that area.

Deadlifts are another exercise that can be risky for this area if upper body posture isn't kept perfect. They're great exercises if you can do them correctly, but they need strict attention to form.
 
First, is this "pain" or "muscle strain"? You will feel some muscle strain from holding an isometric contraction in the lower back while doing bent-over moves.

If it's "pain," then:
Unsupported bent over barbell rows can be risky for the lower back and strain the ligaments and vertebrae in that area, especially if you don't yet have the core strength to keep your back in a perfect position (keeping normal curvature in the lower back while neither arching nor rounding the upper back). Some trainers, like Douglans Brooks, advise against doing an unsupported bent-over row.

Until you increase your core strength, especially of the lower back and spinal erectors, to the point where you can do the move safely, I suggest substituting supported one-arm lat rows (with a hand on a bench) for the barbell rows.

You should be able to hold a bent-over position in which you feel like you are jutting your chest out a bit, and supporting your lower back with your abdominals held in.

Doing exercises like the "Superman" or other core moves followed by a nice stretch for the back can help strengthen that area.

Deadlifts are another exercise that can be risky for this area if upper body posture isn't kept perfect. They're great exercises if you can do them correctly, but they need strict attention to form.
 
Hi,

I am totally sympathetic to your pain - read the thread "Doctor says no to high impact". I've been undergoing physical therapy for several weeks and my pain has pretty much gone away. I guess dead lifts with Cathe vary from person to person. In my situation my therapist has suggested that I don't do them anymore because no matter how I modify the lift I immediately feel lower back pain. My suggestion, see a doctor first and foremost, have an MRI done to see if there is any physical damage. If the latter is true, then seek a licensed physical therapist. Medication may or may not be prescribed (I personally did not like the medication). Together with your doctor a therapy schedule will be developed to get you started on the road back to feeling pain free and later on adjust your workouts accordingly. I was ready to sell my equipment and call it a day but after posting on this wonderful forum and seeking additional opinions from specialists in this field I found what worked for me and I'm very happy and satisfied with the results. This forum helped me tremendously with their support and advice. So, take a deep cleansing breath and call your doctor, don't be fearful of the unknown. It could be very well be a pulled muscle or it could be something more serious. Please let me know how you are doing.

Take care,

Iris

:D
 
Thanks to everyone who took the time to offer me advice. Since I posted last, I have finally gotten the form down on quarter dead lifts and now that I squeeze up with through my butt I can now REALLY feel it in my butt and hamstrings, whereas before it was all in my lower back. Barbell rows however, I have been doing modified version using dumbells. I also decided my back sways a bit during barbell military press so I use dumbells for that too.
You guys are absolutely right, I really do need to build up my core strength more before attempting the barbell rows again. Although I have made alot of progress, I am still trying to get back to my former fitness level since having 2 babies. Looks like its more abs and supermans for me. Yippee! Thanks Ya'll!:7
 
Good for you Mommyx2. I want to thank you for letting us know how it worked out. So often I wonder how people did with their questions/problems and I don't hear. This was nice to hear. -joy
 
Excellent!! Thanks for letting us know of your progress. As a fellow back sufferer (or should I say former?)watching my form has greatly improved my lower back and I now really "feel" my hamstrings and glute area when I'm doing the deadlifts.

Take care Mommy.

:D

Iris
 
Well, sorry to say that my back pain grew worse over the summer, and after doing PUB/PLB for the first time my back finally gave out completely. I now have a herniated disc in my lumbar spine. I guess it was "trying" to tell me to let up on the exercise months and months ago, but did I listen? - Nope, I was having too much fun with all my new Cathe tapes! So, here I am - seeing a chiropractor, massage therapist and physical therapist 3 days a week since mid-August.

The worst part of it all is I received the Slow & Heavy Series the week after I injured myself and they've been sitting on my shelf ever since - I swear they are calling my name as I pass by! I try to avoid stepping foot in my exercise room as I get so dang depressed just seeing my equipment as I can't do any weight lifting or step or anything!! Boo hoo, I just want to cry! :(

Physical Therapy is going extremely slooow but I am following all their advice as I absolutely do not want this to EVER happen again.

Has anyone else out there herniated a disc while doing Cathe's and if so, how long were you "out of the game?" and how did you mentally cope? Did you eventually get back into Cathe workouts? I am still in pain some days, my sciatic nerve acts up on and off still, but I am feeling ALOT better. I am guessing I'll have to take it easy for a good 6 mos - 1 year. Maybe I'll have to start slowly with Firm Tapes again once I get the OK from the doctors. All I'm allowed to do so far is brisk walking. I HATE walking! Any support or advice would be appreciated! I envy all of you - I hate not working out!x(
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top