Down and Out: Lower Back Pain

For the last year I have had some sensitivity in my lower back. I think that I spent too much time using bad squat form, and too much weight. I have a tendency to curve my lower back/pelvis forward while I squat, which puts way too much pressure on it. I tend to stand and squat with my back in position B.

Bad news. Ever since using bad form I have a lot of trouble with performing any sort of squat. About 3 months ago I went to a HIIT (high intensity interval training) class, and the instructor had us performing fast squats with 12-15 lb dumbbells. On this particular day I was feeling like a bad ass so I decided to pick up the 15s and squat at a really fast pace.

Immediately I felt a tinge in my lower back. And instead of leaving the class, I decided to finish it out. Terrible idea. I just have such a problem with walking out of classes. I feel weak or disrespectful or something. I have since learned my lesson; listen to my body.

Upon leaving the class I could barely walk, or sit without wincing. I got home and iced it immediately. And instead of seeking help from a doctor, I thought the best plan was to google at home remedies.

Google told me that it was best to use ice for the first 48-72 hours, and then apply heat and possibly foam roll, in case there was any sort of kink. However within 3 days it was very apparent it was not a kink. My whole lower back felt stiff, and I could barely bend over. In order to walk without experiencing pain I had to hunch over and walk similarly to an upright gorilla.


So after taking a few days off from the gym I attempted to try and work out. This was the most aggravating experience of my life. That might be a little dramatic, but it was really discouraging. I could not lift weights, I could not run, I couldn't even use the elliptical. The only thing I was able to do was the recumbent bike, which I find to be easy and boring. I left the gym near tears because I was so frustrated with my body.

After a full week away from the gym my back started to feel better so I started attending my normal classes. I would love to say that I have gotten my complete range of motion back but I haven't. I still can't bend over fully. I don't use weight when I squat, in fact I shy away from doing squats quite a bit. And if I sit in one position too long I always end up having a very stiff back.

So let this serve as a warning, when your body is telling you that something doesn't feel right, back off. Don't continue to push, you will regret it.

Cycling.

I recently wrote a post about my love for fitness. It took me a long time to love fitness. I have tried a lot of classes, exercises moves, and machines in order to find a combination that I enjoy. And my work out routine is constantly changing because I get bored easily. I thought it would be fun to do a series of posts outlining and critiquing the various things that I have tried.

So for this post I am going to focus on cycling. 

Description: A dim lite studio with rows and rows of slim bikes (usually these bikes are better than what you will find in the normal gym area). Each bike is adjustable, so you can get the perfect fit for your body. The instructor is on a bike in the front of the room, facing the rest of us. At my gym, the choreography and music of each class is decided by each individual instructor.

Duration: 55 minutes

Level of like (10) or dislike (0): 6-8. Some days I really love cycling. Other days I really hate it. For a long time I really loved cycling. I never missed a class. But then I got bored, and I stopped going as frequently. The problem for me is that the time seems to go by really slowly. Although lately I have found an instructor who plays great music, and sets up the choreography so it feels like the class is going by pretty fast. The best part about cycling is after the class is over, I always come out feeling really strong, and proud.

Benefits:
-Cycling is a great low impact exercise, and easy on the joints, such as knees or hips.
-Even though it's low impact, it's a high calorie burn, and can jump start the metabolism.
-It really tones up your leg muscles. I definitely noticed a difference when I started cycling.
-It's really great on the heart, and lowering chances of heart disease.

Advice for first timers: Be prepared for a sore tushy! Don't be afraid to ask questions. For cycling to be really effective you must have the perfect fitting bike. I think it's really smart for people to ask the instructor for help adjusting the bike. It's a really easy class to modify. You can adjust your resistance to whatever number is challenging for you, and the best part is that no one has to know what your resistance level is!