Exercising (gym) + back pain?

[G]

I've occasionaly had some back pain in the past.
Doctor's told me it's nothing worth looking into etc.

Anyway, haven't really had much recently, however I've had a spate of helping people move house as well as moving a few washing machines around for myself amoungst other things.
Didn't really have a problem until I did some off road(motorbike)ing last weekend.

Have had a bit of back pain through the week. Getting better now.

Anyway, I have been going to gym with some regularity (well twice a week anyway) but haven't for the last week for fear of making it worse.

Any suggestions on what sort of general stuff I can do and can't/shouldn't do?
I'm presuming running is going to be bad because of the impact. Also, obviously avoiding any weights that are putting excessive strain on the back etc.

[Kwaks]

Having the same problems myself G and currently getting physio on my back. The pain you are getting is it upper or lower back as advice varies for both

[izzi81]

It does depend what sort of pain it is and where in your back it is. I've been having back problems since I damaged it a few years back and my boyfriend (he's strength + conditioning qualified (NSCA CSCS) and currently doing a phd) has made me up programs to strengthen it in the gym. I don't want to go into detail because it might not be the right stuff for you, but certainly free weights is the way to go because they are not fixed-movement weights, so often all the smaller muscles are used to stabilise your body and the weight which is what you want. Any exercise that strengthens core muscles is good. One of the first exercises he gave me to do, and one that has stayed in the program since, is stiff leg deadlift. Squats are also good.

If you go back to the gym start with lighter weights and be really aware of the shape of your back - don't let it curve out! And if it is sore in any way whilst exercising just stop, end the session. Better to walk away and go back the week after than push it and not be able to go back for months because you damaged something.

If you want I could ask bf what he'd recommend, PM me if you'd like me to make enquiries for you!
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[G]

It's lower back.

[Kwaks]

Had that problem myself for a few years G,not what the phsio is treating. Best advice I can give is to watch your posture,especially if you work in an office.Keep active,dont be tempted to ease off because your back gets sore,it only leads to the muscles weakening further. When I get a period of this pain I always find lying flat on the floor gives relief. Watch your lifting technique(bend from the knees etc) and use a chair which gives support to the lower back rather than a higher chair where your shoulders take the weight,as this causes the lower spine to curce outwards.I'm sure Izzi's bf can give you better advice, but thats what I find works for me

[izzi81]

lower back is the same as me then. I'm bound to see bf at some point today so I'll ask him, he's quite interested in a career in fitness training etc. so he might be up for exchanging emails with you to give you some advice
____________________
"The problem with the French is they have no word for 'entrepreneur' " George W Bush
Age doesn't matter unless you're a cheese
https://www.bikepics.com/members/izzi81

[craigie b]

The following info is relavent to me, as I have suffered lower back pain for over two years now. When it initially happened I coulddn't walk for a week and it was as much pain as I have ever experienced. Bear in mind the following is about my experience and so might not be of much use to you, however you might be sufferring exactly the same...see if it useful, if not well you might have learned something anyway

Whilst training for the TA Paras I was tabbing over ardious terrain for miles at a time (10 mile max) with a 40lb bergan on my back. After completing a tab I'd be hard pressed to walk the following day since my whole back would seize up. Other than that I am constantly aware of a pain in my lower back.

The area of pain is at the left and right side of the base of my spine, where ligaments conneect my spine to my pelvis (see image)
https://www.spineuniverse.com/displaygraphic.php/419/strain2a-BB.jpg

Now the reason this has happened is because the ligament which connects the spine and pelvis is not particulary strong, yet all your body motion travels through this small point.

Once one side becomes injured the other side begins to compensate to help maintain posture. This maintaining of posture has a further knock on effect as you spine can become misaligned as your body struggles to maintain a straight posture. The net result is your entire back becomes out of sync and every back muscle is working in a fashion that is abnormal to them so you can in effect have your back seizing up.

Anyhoo, I went to the docs. They know sweet FA about backs. I then got referenced to a pyshio who knew a little and prescribed me a series of exercises to strengthen the ligaments in question. This worked to a certain degree but it still didn't identify the cause of the problem.

Finally I decided to visit an osteopath. They specialise in manipulating the body to release presure and correct misalignments.

Anyway the cause of my back pain stemmed from a completely altogether different area. The top of my hamstrings were to tight so whenever I moved my leg through its full range of motion my leg was moving only to 70% of its range. To compensate and allow me to gain full range, my lower back was curving into the movement and taking a large percentage of the work! I would have never known this (or really believed it for that matter if the treatment didn't work).

Furthermore because my legs were to tight and the extremities of trainng I do I had actually dislodged my pelvis ever so slightly which had a knock on effect of further reducing my leg movement/pelvis movement and meant one leg was shorter than the other . This misalignment was adding even further strain to my back and causing my to have a very odd posture as well!

The osteopath prescribed me with a series of stretches designed to loosen the top of my hamstrings and also (during the course of several sessions) set about realigning my hip and lengthing my 'shorter leg . It was all painless BTW.

The ostepath reckoned that tight hamstrings was the cause of 90% of all cases he reviewed.

I need to see him a few more times for complete recovery however his treatment has worked because I completed the P company 10 miler without my back giving out. Its really worth visiting an osteopath as they can identify the root of the problem and possibly give you a fix rather than a temporary solution.

[craigie b]

BTW, I find running does no harm to my back as long as you keep a good posture. Correct posture in weight training should prevent you from putting any strain through your lower back or you can use a weight belt to protect yourself.

[G]

Cheers for the thoughts.
Pain isn't that bad. I am aware of watching my posture etc.

It's slowly going away, but I've had to do quite a lot of awkward stuff recently, so not going as fast as I was hoping.

I've noticed pain from the impact of running before, so am a bit wary of it.