|
|
|
YVONNE: Yesterday I ran to warm up before I met with my trainer and I think I over-did it. I ran 5 miles instead of just 2 because I haven't run in a while. I stretched after and then my trainer put me right into squats. First set went fine, then we did chest presses. Second set of squats were fine. During the third set my lower back began to ache but I thought it was normal fatigue in the muscles. Pain got gradually worse and by this morning I could barely get up. Tylenol has helped some. Clearly I want to avoid this kind of horror in the future. Ladies, what do you do to protect your back and strengthen it?
THERESA: Back pain is the worst. I talked to April a couple days ago (she's on vacation) and she's also injured her back. I've been there, and in my experience, doctors have a tough time figuring out what specifically causes a sore back. I went to a chiropractor last time and he diagnosed a pulled muscle. He told me to apply ice, not heat, and to basically just wait it out 'til the injury healed. Eventually it did. Whatever pain medication you can get, get (and doctors are helpful with that)
Last time I injured my back, the cause was a combination of stress and lifting heavy luggage the wrong way when I was on a long trip. Running helps me alleviate stress, so I view that as a kind of cushion of protection against back injury. And now I'm very careful about how I lift heavy objects. I'm guessing your chest presses may have been the final straw for you, Yvonne. My sympathies are with you...
What advice or experience can anyone else share about back pain?
I try to strengthen my back and add flexibility to my muscles by practicing pilates and yoga.
Posted by: Yvonne W. on February 25, 2004 10:49 AMI have found that when you have a back injury -- in the days following, not immediately -- it's good to use a moist heating pad or hot water bottle on the area in the morning as soon as you wake up. Just 10 minutes or so seems to relax the stressed area and alleviate pain. Using heat too long on the area can aggravate it.
I have been dealing with back pain for 13 years. My first and most important bit of advice is to STOP DOING SQUATS. There are plenty of other exercises that can give your legs a great workout without bothering your back. When you bend over, you are putting excess pressure on the discs between your vertebrae and possibly pinching the nerves in your lower back. You may want to have an MRI done to rule out a herniated disc. Seventy five percent of people with discs problems don't know that that is the reason for their pain.
Posted by: Chris on February 25, 2004 12:03 PMNext day update: I iced my back for about 20 minutes last night on Theresa's advice and it feels so much better today. I'd rate the discomfort as a 2 on a scale of 1-10, 10 being unbearable. I brought the ice pack in to work to treat my back again for 20 minutes. I skipped working out yesterday and will do so again today. Thanks, everyone, for all the advice. I have to say though, Chris, that I have been squatting successfully for more than a year and will continue to do so when my back is better. I appreciate the concern.
Posted by: yvonne on February 26, 2004 09:34 AMWhen I started working out a few years ago, I had such bad back pain I had to go to physical therapy. The best advice (especially when doing squats) is to keep your body in a straight line. Look straight ahead (not up) and remember to keep your butt pulled in, don't arch your back. I haven't had back problems since.
Posted by: Sonia on February 27, 2004 03:44 PMOnline Casinos
Posted by: Online Casinos on July 6, 2006 07:56 AMOnline Casinos | Online Casino - Online Casino
Posted by: Online Casinos on July 6, 2006 08:13 AM