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CHERIMOOSE Posts: 391
12/6/13 5:28 P

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"It seems now that i'm exercising more i'm hurting my back more. "
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Maybe your exercise routine needs modification. For example, many people do too many ab exercises, and that can leave your core overly fatigued and vulnerable to injury. What specifically do your workouts involve (exercises, number of sets, etc)?


DYNAMIA1 SparkPoints: (19)
Fitness Minutes: (0)
Posts: 1
12/6/13 12:19 A

Lower back is definitely an area that you want the strongest as well as your whole core. Your core is involved in every movement and is necessary especially if your doing work or jobs that require a lot of lifting and moving around.

NAUSIKAA Posts: 4,848
2/9/13 4:32 A

barbell good mornings - the best lower back exercise I know.

deadlifts are also great but good mornings are better in my opinion. Just make sure you use perfect form (as with all weight lifting exercises).

HEALTHYJEN11 SparkPoints: (33,931)
Fitness Minutes: (17,582)
Posts: 632
2/8/13 5:19 P

My back used to hurt from everyday chores, but after attending a weekly pilates class for about 6 months my core is a lot stronger and my back never hurts now. I highly recommend pilates! If I can do then anyone can!

ZORBS13 SparkPoints: (105,257)
Fitness Minutes: (105,335)
Posts: 13,249
2/8/13 4:45 P

+1 to barbell deadlifts.

Essentially, the shovelling movement is a deadlift followed by a twist.

You are probably not bending your knees enough as you lift, that's why most PSAs admonish, "lift with your legs, not your back" but unfortunately, the average person doesn't really know what that means. It means squat down and use your legs to push down as you rise up under the heavy load, don't round your lower back.

Edited by: ZORBS13 at: 2/8/2013 (16:47)
SPARK_COACH_JEN Posts: 56,662
2/8/13 4:26 P

Hi Kyliak

I'd agree that you'll want to do a good warm up before any exercise, including shoveling snow. Do you feel like you're hurting yourself in the same place each time? If so, there could be an issue that needs to be addressed with your doctor.

Coach Jen

BREWMASTERBILL SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
2/8/13 2:44 P

4realz.

Barbell squats and barbell deadlifts. Start light and learn to do them properly.

B-NANA SparkPoints: (25,257)
Fitness Minutes: (13,643)
Posts: 552
2/8/13 2:38 P

Warm up the muscles before you go out to shovel. Jumping jacks - arms circles, etc. Try to not twist and throw the snow. Do lots of smaller amounts on the shovel, turn your whole body and dump it off. SP has a whole section of exercises. I suggest strengthening your arms, shoulders, back and waist. OR move to FL like I did.
emoticon

KYLIAK Posts: 233
2/8/13 2:03 P

It seems now that i'm exercising more i'm hurting my back more.

Today after shoveling a bit of snow About a foot wide by 15foot for the walk to the malbox. its killing me.

two weeks ago i hurrt myself on my daily walk.

Is there any exercise I can do to make my back stronger? or streching I can do to minamize injury?

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