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weak back

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  • 01-04-2015 8:52am
    #1
    Graciefacey
    Registered Users Posts: 498 ✭✭


    I find core work so difficult because I always get pain in my lower back, technique is fine but I dont know is it my back that is undertrained compared to my abs or is it an underlying issue? Am going to attempt yoga and stretching , I would appreciate any advice


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    #2
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,077 Mod ✭✭✭✭Brian?


    What core work are you doing?

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #3
    Oryx
    Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Do you have a sedentary job?


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    #4
    Graciefacey
    Registered Users Posts: 498 ✭✭Graciefacey


    Oryx wrote: »
    Do you have a sedentary job?

    Yes I am in front of a computer most of the time but try to get up and stretch at least every hour and I walk 45 mins most lunch breaks. Core work I do is typically planks, incline situps, leg raises (on bench and on ground), straight leg sit ups, scissor kicks, bicycle and back extension holding 5kg plate.


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    #5
    Oryx
    Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Try things like lunges and squats to get your glutes working. A seated job makes them very weak.


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    #6
    Graciefacey
    Registered Users Posts: 498 ✭✭Graciefacey


    Oryx wrote: »
    Try things like lunges and squats to get your glutes working. A seated job makes them very weak.

    Would this be contributing to back pain/tightness?


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    #7
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,077 Mod ✭✭✭✭Brian?


    Graciefacey wrote: »
    Would this be contributing to back pain/tightness?

    Absolutely. Work on your glutes and hamstring strength and Hip mobility work.

    Drop the various sit-ups and stick to planks. If you can hold a plank for 2 minutes, add difficulty. Sit-ups are terrible for your back.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #8
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,077 Mod ✭✭✭✭Brian?


    http://www.startbodyweight.com/p/plank-progression.html?m=1

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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    #9
    Alf Veedersane
    Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Graciefacey wrote: »
    Would this be contributing to back pain/tightness?

    Yup.

    If there's an issue with your glutes, there can be a knock on effect on your lower back and/or lower back.


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    #10
    Doug Cartel
    Registered Users Posts: 2,188 ✭✭✭Doug Cartel


    Oryx wrote: »
    Try things like lunges and squats to get your glutes working. A seated job makes them very weak.

    One thing though - if you're going to do squats, make sure you are doing them right. Done wrong they will make your back worse.


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    #11
    MetHerInSolas
    Registered Users Posts: 122 ✭✭MetHerInSolas


    Try pilates/yoga, made a big difference to my back and I sit at a PC all day and I'm 6 4".

    2 pt-box is a good exercise for your back.


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    #12
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,077 Mod ✭✭✭✭Brian?


    MetHerInSolas wrote: »
    Try pilates/yoga, made a big difference to my back and I sit at a PC all day and I'm 6 4".

    2 pt-box is a good exercise for your back.

    Pilates is great for core issues alright.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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