Relief for Aching Lower Backs After a Workout
Question: Sometimes after I exercise, my lower back begins to hurt. I’m not pushing it with my workouts (I walk/run four days a week for 30 to 45 minutes each time). Any thoughts on the cause?
STEVEN SOLOMON
Studio City
Answer: If your back hurts after your workout, don’t assume your workout is the reason. Many exercisers suffer back pain after workouts because they collapse in a slouched position while recuperating.
Robin McKenzie, a physical therapist and author of “Treat Your Own Back,” suggests that you ask whether your pain begins during or after exercise. If the answer is after, consider whether your after-exercise posture is poor. Tight muscles could be the cause of the pain. If your answer is during, the workout may indeed be the culprit.
To relieve common back pain, try this back extension to make sure your muscles are strong and adequately stretched:
Lie on your stomach with your forehead on the floor, arms straight out in front of you, palms down, and legs straight out behind you. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor. Next, lift your right arm and left leg about one inch off the floor and stretch out as much as you can. Hold this position for five slow counts, then lower. Repeat the same move with your left arm and right leg. Continue alternating sides until you’ve completed 10 on each side.
To stretch your back and hamstring muscles, try this seated forward bend (but make sure you warm up beforehand for this one):
Sit on the floor with your legs extended in front of you and with the knees straight. Lift your arms over your head and stretch your spine upward. Slowly bend forward with your pelvis initiating the movement so the spine stays slightly arched and the knees remain straight. Place your arms by your sides to support your back. Gradually lower your upper body toward your thighs. Make sure the spine is as long as possible and the pelvis is rolling forward, the sitting bones back. Hold for five to 10 seconds, then use your arms to help you come back up to a seated position.
Strong abdominal muscles can help reduce back trouble, so don’t neglect your abs.
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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to stephoakes@aol.com. She cannot respond to every query.