I noticed that my lower back was very sore after I started my second round of CLX. I found two things helped a ton, 1) making sure my abs are contracted whenever I am leaning forward and 2) extra stretching for my back.
I had a baby in October so that created a real weakness in my core, and thus my back is much weaker, so really make sure your core is contracted when you are in the leaning position.
But also do some extra stretching before the workouts, I like to sit and lean forward, which stretches my hip flexors and my lower back. Also, the strech Chalene does in one of the videos where you round your back and hook your hands behind your knees, awesome strech for the lower back.
I would maybe reduce your weights a bit for a week or two and try to stretch some more, that really helped me!
She may not look like much, but she's got it where it counts - Han Solo
I can do all things through Christ who strengthens me - Philippians 4:13
Do you have a mirror? Maybe you are hunching and don't realize it.
I'm not sure why, but this has been the best program for my back! Until the Lean Circuit, that is, and that gives me balance issues, as well. I have a blown disc in my lower back and two other damaged discs, and I haven't had any problems with CLX. I really, really tighten my abs when doing the workouts, and I have LOUSY abs. ;-) The only thing I can think of to add to the excellent advice already given is to tighten those abs and make sure you aren't swinging the weights AT ALL.
Shoot, now I want to buy Pump even more!
Nothing can hurt unless you give it the power to - A Course in Miracles
No-one can make you feel inferior without your consent. - Eleanor Roosevelt
Im actually using lighter weights than what i was using during P90X. Because we just started, and most of the excercises are different from what we were doing before I am using lighter weights to make sure my form is good. I was using 10, 12 & 15 lb weights before... and I'm using 5, 8 & 10 lbs now. Last night I didnt use anything heavier than 5 lbs (because it was burn intervals) I really think i am having a hard time keeping my back flat when im bent over and im straining it. i asked my workout partner last night to watch my form because I was worried that the pain I was feeling was from rounding my back too much. She told me I was keeping my from fine... Maybe my back and core are not strong enough yet to support being bent forward that much. Can you work out with a back brace on? Would this help with the pain?
current weight: 148.0
Fitness Minutes: (43,527) Posts: 1,504 5/24/12 11:07 A
I did Burn Circuit 1 last night and at the end I was having a sharp pain in my lower back as well. I thought maybe it was because I wasn't focusing on keeping my abs tight throughout the workout but even when I did the pain was still there. I think in future workouts I'm not going to bend over quite as much and see if that helps!
When I first did CLX I experienced some pains in my lower back. I pushed through and thankfully didn't injury myself. But after doing another program - Les Mills Pump - I really got down the proper form for doing a lot of the bent over rows and other bent exercises. They have you really emphasize (while standing) to lift your shoulders up and roll them back into your spine prior to bending over. This move has really helped me with my form in CLX - just the rolling of the shoulders up and back to a point where you really feel like you are pulling your shoulder blades together - this really helped me keep a flat back. I noticed I wasn't able to bend over as far as I had previously but no back pain and I feel much more strong and secure in that position. Hope this helps - good luck - CLX is an awesome program so I hope you enjoy.
I Just finished 6 months of P90X, I've lost 25 lbs and I am in the best shape of my life! My workout partners an I decided to change up our routine and give Chalean Extreme a try. We are half way through our second week and my back is killing me! Many of her exercises have you leaning forward with a flat back. I dont know if i'm straining to try to keep my back flat ... but after 30 or 40 minutes of being hunched forward and using weights I feel like I'm almost crippled. Last night after doing burn intervals I was in so much pain I could not do even simple ab exercises. This is not normal for me. Anyone else experience this? Any tips or suggestions?
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