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Lower back pain when starting out exercising

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Author: Message: Sort First Post on Top

SparkPoints: (3,523)
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Posts: 1,094
2/21/13 4:34 P

In my experience it's not so much a weight issue as a weakness issue, and for me it's always gone away on its own after a few weeks. I get calf issues as well if I've been sedentary -- those actually take longer to resolve.

Edit: I should add that I've always done just walking/elliptical type stuff and that was both what triggered it and what resolved it given time.

Edited by: RENATARUNS at: 2/21/2013 (16:35)

Posts: 54,957
2/21/13 10:31 A

I would start with 2-3 times per week, and as you get stronger you can slowly progress to a daily routine.

Coach Jen

Posts: 38
2/21/13 10:27 A

Thanks, Jen! I printed out the exercises from the article you pointed out, and will begin doing those. Is it safe to assume that doing these 2-3x per week is the goal?

Thanks again!

Posts: 54,957
2/20/13 2:55 P

Your core includes the hips, lower back, abs- it's more than just your stomach. Having a strong core (not just strong abs) is important for any activities of daily living.

Hope that helps,

Coach Jen

Posts: 38
2/20/13 2:40 P

Thanks, Jen!
I've been walking and using my elliptical, as well as doing some strength training and stretching. Someone below mentioned focusing on strengthening the core. Is that the same as doing stomach exercises???


Posts: 54,957
2/19/13 7:05 P


I'd recommend starting with low impact activities, such as swimming, walking or biking. Also don't fall into the trap of doing too much, too soon. Slowly ease into exercise to give your body time to adjust. If something hurts or you have pain, don't just try to push through it. Here's an article you might also find helpful:

Coach Jen

Edited by: SPARK_COACH_JEN at: 2/19/2013 (19:07)

SparkPoints: (56,073)
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2/19/13 5:47 P

I would be really careful before taking on back-targeting exercises. Form is SO critical! I would strongly recommend saving up for a session or two with a personal trainer who can help show you proper form and correct any mistakes. It's a lot cheaper than you'd think (get out of the gym, and look for an independent.)

You may even be able to barter for training; I swapped my trainer for a website; I did her site, she trained me! Even normally, she charges $20 an hour. Not sustainable on a long-term basis for me, but definitely doable for form-check and program development.

SparkPoints: (10,223)
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2/19/13 4:46 P

What has helped me is lots and lots of stretching afterwards and check out videos here there's one involving a foam roller that is low impact, stretches you and strengthens your core too.

Posts: 38
2/19/13 2:20 P

I started about 3 weeks ago, doing the ACE kickstart program, which focuses on core in the beginning (see here:

I'm wondering if I should maybe add back-specific exercises, like the "superman" or something...? I don't want to over-work it, but also don't want to hold myself back too much while I have good motivation to exercise - and cardio ability to do more. :)

Any thoughts from heavier folks / experienced exercisers...?

SparkPoints: (93,581)
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2/19/13 1:50 P

are you doing any strength training? strengthening your core will help a lot.

Posts: 38
2/19/13 1:48 P

I just started working out again about 3 weeks ago. In the past, whenever I'd start working out I would pretty quickly (within 2-3 weeks) hurt myself and have to stop. This time I'm trying to go super slowly, and am stretching a lot, but am still having some pain in my lower back. I have this from even just walking or using the elliptical. I feel ready to increase my time / intensity, but am afraid to...

Have other folks who are carrying a lot of extra weight experienced this as well?
Any ideas on how best to continue, or any exercise that may be helpful?

Thanks for any feedback!

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