My backkk!

[tuggyruns]

For the second time in less than 10 days, I have "pulled my back". I really don't know how else to describe what happend. 

Basically, I bend over to pick something up off of the floor and while standing up, I nearly pass out from pain. 

I have barely been running and the only thing I can see is causing this is the Iron Strength workout I have been doing. Either A) I am doing a certain move wrong or B) it's too much for my weak butt right now. 

Last time, after 5 days of soreness, I went and saw the massage therapist and felt great after that. 

Thoughts on what is causing this and/or how to avoid it? TIA ladies! 

[sugarbear]

I don't think anything that causes 5 days of soreness is a good thing. What is the Iron Strength workout? Are there exercises that are particularly difficult, in terms of technique? Maybe you should lower the weights until you can perform the movements with no pain.

What part of your back hurts?

[tuggyruns]

Apr 29, 2014 14:52:05 GMT -5 sugarbear said:

I don't think anything that causes 5 days of soreness is a good thing. What is the Iron Strength workout? Are there exercises that are particularly difficult, in terms of technique? Maybe you should lower the weights until you can perform the movements with no pain.

What part of your back hurts?

Here's the funny thing, I am never in pain WHILE doing the workout, it's usually several hours after that I get this out of no where OMG my back just gave out feeling. 

It's my lower back. 

This is the workout:  www.runnersworld.com/workouts/ironstrength-workout

[sugarbear]

Apr 29, 2014 14:54:56 GMT -5 tuggyruns said:

Apr 29, 2014 14:52:05 GMT -5 sugarbear said:

I don't think anything that causes 5 days of soreness is a good thing. What is the Iron Strength workout? Are there exercises that are particularly difficult, in terms of technique? Maybe you should lower the weights until you can perform the movements with no pain.

What part of your back hurts?

Here's the funny thing, I am never in pain WHILE doing the workout, it's usually several hours after that I get this out of no where OMG my back just gave out feeling. 

It's my lower back. 

This is the workout:  www.runnersworld.com/workouts/ironstrength-workout

So, lots of jumping / plyo work? Can you (or do you) actively recruit and engage your core muscles while you're performing each exercise? That will help protect your back.

Otherwise, I don't know. I've had back surgery, so I stay away from anything that involves jumping or bouncing (though I don't think you need to; just that I don't have any experience with this kind of exercise).

[tuggyruns]

Apr 29, 2014 15:01:04 GMT -5 sugarbear said:

Apr 29, 2014 14:54:56 GMT -5 tuggyruns said:

Here's the funny thing, I am never in pain WHILE doing the workout, it's usually several hours after that I get this out of no where OMG my back just gave out feeling. 

It's my lower back. 

This is the workout:  www.runnersworld.com/workouts/ironstrength-workout

So, lots of jumping / plyo work? Can you (or do you) actively recruit and engage your core muscles while you're performing each exercise? That will help protect your back.

Otherwise, I don't know. I've had back surgery, so I stay away from anything that involves jumping or bouncing (though I don't think you need to; just that I don't have any experience with this kind of exercise).

I try to, but this was a lot of the reason that I need this workout (or something like it) I have a very weak core. 

[pixy0stix]

Are you stretching out really well afterward?

[tuggyruns]

Apr 29, 2014 15:07:43 GMT -5 pixy0stix said:

Are you stretching out really well afterward?

Really well? Probably not, this is my downfall even with running. 

[pixy0stix]

Every time I do a back workout like that, I need to stretch out for a solid length of time, or else I'm hobbling around. This is probably why the massage helped you, because it relaxed all those muscles you didn't stretch.

[tuggyruns]

Apr 29, 2014 15:11:35 GMT -5 pixy0stix said:

Every time I do a back workout like that, I need to stretch out for a solid length of time, or else I'm hobbling around. This is probably why the massage helped you, because it relaxed all those muscles you didn't stretch.

True story! Any good videos or stretches you would recommend? I clearly need to keep strengthening, and I don't need to look like the hunchback of notre dame every time I do it! 

[pixy0stix]

For each of these hold for a slow count to 10, or however long you want

Feet together, bend forward and touch your toes.
Walk out with your hands to downward dog.
Do a sun salutation
While in sun salutation roll your shoulders and neck
Sit back into child's pose
Go forward again and lay on the floor with your shoulders touching the ground face down. Throw your right leg over the left. Switch legs.
Roll over so that your shoulder blades are on the ground. Throw your right leg over the left, and then switch legs.

That'll give you a start on the stretches.

[tuggyruns]

pixy0stix thank you!

[pixy0stix]

One more that I use when I run because my lower back tightens up like whoah:

Find a phone book and put it (fat side) against the baseboard of a wall. Put your back against the wall with your heels against the telephone book. Bend your knees until you're almost sitting. Curve your back forward, making sure you keep your tailbone and hips pressed against the wall. Take 6 deep breaths, with each breath trying to lean forward just a little more without losing contact with the wall. You should feel all those muscles above your butt stretching.

[sadlebred]

Do you do any core work? My PTs over the years say that core work weekly has prevented by back from being worse than it is.

[Deleted]

Weak core and focus on abdominal breathing. Also watch your posture during the day and breathe abdominally.

Side planks are good.

[tuggyruns]

Apr 29, 2014 21:03:40 GMT -5 sadlebred said:

Do you do any core work? My PTs over the years say that core work weekly has prevented by back from being worse than it is.

I've been trying to do more- that was a big aim for the Iron Strength videos for me.

Anyone have good core exercises that I can try? (and hopefully not hurt myself) 

[tuggyruns]

Apr 29, 2014 21:17:50 GMT -5 aswartzw said:

Weak core and focus on abdominal breathing. Also watch your posture during the day and breathe abdominally.

Side planks are good.

So true. My posture is horrible during the day and my core is VERY weak! I need to bring in one of those stability balls to sit on or something!