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2004/05/26, 02:22 AM
HI ,
i m doing free trainers 8 week intermediate user level program ,
in which recently i done following exersises,
1. Machine Incline Presses
2. Machine Flat Bench Presses
3. Decline Dumbell Flyes
4. Two Hand Cable Curls
5. Reverse Barbell Curls
Today after this , i m feeling mild pain in my back when i strech forward or backward.
wht would be the reason for this???
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2004/05/26, 02:37 AM
I think it is just normal pain from muscle that has not been worked in a while. I get this weird type of pain when I go for PR's in deadlifts. It goes away after a couple of days.
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Spark the fire that will torch the numbness inside. If you look too far ahead, you will lose sight of today
- Carpe Diem -
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2004/05/26, 06:10 AM
for that pain try this- if sit ups are painful on the back tilt your hips as if you are pointing toward your chin then crunch up about 6 inch and you'll feel the 'real' abs only and no twinges from the back(hopefully).
to treat it lay on back rest on forearms to your side and raise buttocks up and off the floor, keep legs stiffish and bend backwards pointing the groin to the ceiling as far as you can go- repeat like an exercise for 10 reps/3 sets...
lay down and bend one knee with foot flat to the floor- the other leg bend so sole of foot is on your side of hamstring of other leg and practise bending from hip to point the knee out and down to the floor(as far as you go) like a hip flexor or abductor movement... it's a gentle stretch, not a heavy push. Also straight legged just bend and touch your toes.. so with your movement range and stretching extended like this, all should be easier and comfortable in time.
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2004/05/26, 08:06 AM
eurekaguy4u - make sure you are using good form - no back arching or swinging to get the weights up, contract your abdominals like a girdle to support your back while lifting. Don't use too heavy of weight to start with - go a little lighter and focus on form. You will make better gains in the long run if you build a good foundation now with good form and correct movement patterns.
Work on low back strength with back extensions and supermans - look up low back pain in fit buddy at the bottom of the screen, I have previously included a link to a website with good descriptions and pictures of low back exercises.
Strengthen your abdominals with crunches, not sit-ups, and use your core whenever you are lifting - be aware that every exercise is a total body exercise.
Good luck!
Oh - and neiltilley is right - ice it!
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If you fall down seven times, get up eight.
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