Back Pain

Why does my back hurt regardless of the types of routines I do?

If your back hurts during exercise, you should look at these factors:

If your back hurts during exercise, you should look at these factors:

(1) Your core needs work. You need to strengthen it properly and quickly. Are you doing any core exercises currently?

(2) Stop doing planks and deadlifts because you might have some S.I joint dysfunction. (Sacroiliac joint dysfunction is improper movement of the joints at the bottom of the spine that connects the sacrum to the pelvis. It can result in pain in the low back and legs, or inflammation of the sacroiliitis joints). Planks and deadlifts are movements that cause compression or strain in your lower back

(Fitness facts and myths you should be aware of)

I am not a believer in planks because they cause tension, pressure, clenching and curvature in the spine. Lots of people do planks, trying to hold the position for long stretches. While people are doing planks, they start tensing their upper bodies, they drop their heads and almost always their mid-section dips as well.

It’s an exercise I have not done for years, because I believe it has many flaws and can cause problems because it is too taxing on the spine and skeletal system. Some of your pain could be as a result of that and I would consider eliminating planks at least for a while to see the difference.

As for the deadlifts, record yourself or have someone record you the next time you do deadlifts. Look for the height differences in your shoulders while pulling up the weight and any type of tension on your face, down your neck into your spine.

You might have a dominant side, which most people do. You could be pulling harder and higher on that side, which would cause a real imbalance in your sacrum. One hip fires higher, which would make the glute on that side fire/react more than the other glute.

The glutes, hips and core are usually major culprits with back issues. Those are the first things we look at. Each body is unique, so we need to make sure everything we do with it is proper and specific to its individual needs. This primarily pertains to exercise routines and physical activities. We always have to create or promote balance in our bodies, not diminish them. (If a car had its tires on one side slightly deflated, there will be alignment or steering issues when you drive the car).

We also need to make sure we absolutely do not add any more tension than is already in the body. Our job is to help eliminate tension by creating blood flow throughout the body. Our bodies are resilient and adaptable, but sometimes we treat them badly, hence, we may experience pain.

If you don’t strengthen your core, you may end up with a chronic back issue.

Here are three core exercises and complementary stretches to do every day that can help ease back pain:

(1) The bridge:

(A) Lie on the ground with your feet flat on the floor, hip-width apart with your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line.

(B) Keep your shoulders on the floor

(C) Lower back down Do 3 sets 10-12 times.

(2) Ufiit fours: As seen in the Ufiit.com video below.

(3) Crossover floor stretch :Lay flat on the floor facing up, straighten both legs, bring up one leg, slightly bent. Keep your shoulders still and bring that leg across your body. Hold for a count of 12 then repeat it 3 times. Do it on both sides).

(4) Spread eagle: Lay against the wall with both legs stretched on the wall. Taking one leg at a time, move them along the wall till you almost get to the floor. As if you are doing the spilts along the wall.

***Consult your physician before starting any exercise program.

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