I’ve had some back problems over the last 5 years or so. So much that I had back surgery a few years ago. It didn’t help too much. I have spinal stenosis that pinches my sciatic nerves.
I’ve found that keeping my core muscles strong really helps with the pain. Maybe bulking up the muscles helps lift and separate the vertebrae. I don’t know. But whatever the mechanism, it surely helps.
In early May I started working out on a daily basis (week days only). Monday, Wednesday and Friday were for cardio and Tuesday and Thursday were strength. I did back and core exercises everyday. I noticed that my back was usually sore and uncomfortable, but it was much better than having searing pain shoot down the sides of my legs.
Last week I was sick and didn’t work out Wednesday, Thursday or Friday. Sunday evening I realized that my back felt great - and no leg pain. Come Monday morning I was back in the gym doing my back and core exercises before my cardio workout. Then on Tuesday I did them again but I noticed that my back was already sore again. I didn’t do any core exercises today (Wednesday) and my back feels better already.
Did I overtrain my back muscles? Should I only do my back and core muscles on the days I would normally do my strength workouts?
Shaddowfyre, I recently retired and all my back issues that I had had for years quickly resolved themselves. I stay active but don’t do any heavy lifting over about 75# unless I have to. I notice if I do have a day with quite a bit of lifting the sciatica comes right back. For me it seems light excersize is the way to go to stay pain free. For some reason my sit ups and leg lifts seem to help my back even though they are for the stomach. I only do enough to keep my muscles from atrophying.
Well, since my back has had some problems in the past, I try to target the back muscles specifically with some exercises.
I mainly do planks. Kinda hard to screw the form up there - just get my body as straight as possible. But I also would do back extensions and sometimes a roman chair. I try to focus on form as I know that bad form can cause injuries.
I’ve been working out in a gym off and on (more off than on) for over 20 years. So it is not like I’m some kind of noob. But I am getting older and my body is different now than it was when I was in high school.
Yes, you can overtrain any muscle. If it hurts, don’t do it.
You will need more recovery time as you get older (at least, I have found this to be the case). I also have a bad back, and have also been lifting seriously for some time (thirty years) and I am 57.
When you train for strength, especially legs, you are exercising the core as well, because the core is stabilizing you. That is essentially what the core muscles do.
The fact that your back felt better after training it less should tell you something. What you need to do is strike the balance between the benefits of training, and the benefits of resting. For me, and for most people of a certain age, that means training core, strength, and all, no more than three non-consecutive days a week.
If you have been training long enough, as it sounds like you have, you learn to distinguish between the different kinds of pain. Some pain is muscle soreness, some is “uh-oh” pain where the connective tissues are compromised in some way. It takes a lot longer to recover from the second kind of pain, as you no doubt have found out.
If it were me, I would back off to training core no more than 2-3 times a week, and resting at least one day in between. YMMV.
My exercise prescription for back pain was to work on the abdominal muscles - your stomach and sides - to “pull” the back into straighter alignment. The desired result is better posture. Exercising the back muscles was only considered as a balance to the abdominal work.
According to my Doc - you’re doig it wrong. You should be doing crunches, pushups, leg lifts, … along those lines. And stretches; flat on back with feet pulled up to your butt. Then using only your abs - flatted your spine against the floor for a count of eight or ten. Relax and repeat 3 to five times.
Hope advice here helps - back pain is debilitating. I need my workouts with my grandaughter.
I do crunches, V-ups*, pushups, and lunges as part of my Tuesday and Thursday strength training circuits**. My planks and back extensions were in addition to all of that.
I may just add my planks into my circuits on Tuesdays and Thursdays as well.
I also like smithsb suggestion to lie on my back with my heels to my butt and pushing my back to the floor. I always stretch before each workout. I will add this one.
*I have to do modified V-ups because lifting my legs while lying on my back hurts my back like hell. So basic leg lifts are out. I keep my ankles crossed, knees bent and only go part of the way down to just before it starts hurting.
**I also do a lot more than the exercises listed, but those are what mainly target my core muscles.
My old riding coach developed back problems from overtraining abs. Her abs were so much stronger than her back muscles, they were trying to pull her back muscles through her spine.
Mind you, she was ripped with a, like, 12 pack. Not sure if it’s likely for this to happen to average schlubs.
Crunches are great if you want a way to waste your time, don’t bother otherwise. Do full sit-ups rather, or better, hanging leg raises (or lying if unable to manage hanging).
It’s my understanding that crunches and other similar “ab” exercises are a waste of time, and you’re better off doing compound lifts that utilize the core muscles for stabilization.
Actually full sit-ups and hanging leg raises work the hip flexors as much as they do the abs, and that is often either useless or counter-productive, especially if you have a bad back.
I do planks too, and find they’ve helped my bad back tremedously. But they do leave my back
sore-in the good way-I recover and the soreness is gone. I do planks 3X per week, and as I’ve gotten older, and recovery is slower, my back is sore quite a bit.
Planks are tricky and you can pinch or pull something if you’re not doing the motion carefully and deliberatly. This causes pain, which is different from the sorness incurred just from exercise. Figure out the difference.
I’m not clear per your description. Is your pain after training sciatic pain or muscle soreness? If it’s sciatic pain you need to seriously re-do your training regimen.
I occasionally have sciatic issues from vertebrae pitching the sciatic nerve. Over time I’ve found the only sure solution is massive extension stretching when you practically bend in two and also stretch your legs in all direction as far as you can tolerate. A few days of this usually pops the sciatic nerve out of the groove where the vertebrae are impinging on it.
Soreness can be a sign of a good workout followed by bad eating, are you getting enough vitamins and protein? I started taking Russian Sambo (which is a martial art based on Judo and wrestling) and I was in AGONY after my workouts (I will confess to not being in good shape yet) and then I started making my own protein shakes with kale, cucumber, carrot and pear, and the difference was like night and day as far as recovery.
