Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

PIYO: DEFINE YOURSELF

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
Back Pain
Back Pain
11/14/12 6:01 AM
Hi everyone. I'm new to the message boards. I started doing the ChaLEAN Extreme workout with two other ladies on September 26. All of us have noticed that we experience lower back pain throughout the workout. We appear to be doing the exercises correctly but seem to run into this issue almost every work out. Has anyone else experienced this issue? If so, did you figure out a way to minimize the pain? Any advice would be greatly appreciated!
Report Post Report Post
?
RE: Back Pain
11/14/12 6:58 AM as a reply to Danica2012.
I'm not an expert, but when I did CE and my lower back started to bother me, it was usually because it was tired.

I would maybe lighten the weights just a tad. Make sure you are tightening your abs and keeping your back straight.

Another thing - if this is happening when you are bent over, try standing up a little bit - this will usually take strain off the lower back.

Also, make sure you are doing the ab tapes - they will help strengthen you lower back and core.

Hope some of this helps!
Rachael
Report Post Report Post
?
RE: Back Pain
11/14/12 7:06 AM as a reply to Danica2012.
The most common form of back pain comes from squats, lunges, and crunches.

Most people that develop this from squats go too low in their squats. They usually have the chest facing the floor with the butt level or above the nees. I have seen the people in the BB videos execute poor form with squats.

Only go as low as your current range of motion allows. When you squat, you should feel it in your hip flexors. You should almost be falling backwards. Raising the toes helps with the motion. Remember the chest must be up.It helps if you get your butt below your nees but once again work within your current range of motion.

With lunges, it's really hard not to engage the lower back. It's a terrific core move. You may want to not go as low until your lower back can handle it.

With any ab work it's about engagement not momentum. Most BB lovers want to "hit the number". Which can be a big mistake and lead to innjuries. Don't try to maintain pace with the video. Go at your own speed and engage the abs and think about what you're doing.

Just a few tips. Without watching your workouts, it's hard to say if the above will help you.

Good luck!
Report Post Report Post
?
RE: Back Pain
11/24/12 9:21 PM as a reply to Danica2012.
Form is huge in Chalean Extreme. I find that if I'm even remotely disconnected from my form (e.g. abs activated, butt down, hips turned out, flat back) that my lower back suffered. This has become especially noticeable in Push. My suggestion is to do a workout in a mirror/with a reflection so you can watch your form. You LIKELY won't be able to keep up with the pace of the DVD - Chalean and crew move too fast to be able to watch and correct. But if you can spend a little extra time, and even restart specific exercises where you're feeling strain, you'll get into the habit of being properly engaged and it will hurt less.

(FWIW, I had the same issue with my ankles, which are naturally weak, and I had to do it to make sure my alignment from knee to ankle was right. If you're pushing and lifting heavy, you NEED to make sure your form is right. Anything else can really hurt.)
Report Post Report Post
?
RE: Back Pain
11/24/12 9:49 PM as a reply to Danica2012.
Hi Danica

These people have given you great advice. Something I can add, that has already kind of been said, is that you need to keep your back straight during lunge or squat type exercises. When I workout with Insanity or Asylum with Shaun T, and we are doing some sort of squat, he ALWAYS mentions keeping your back straight and stick out your chest. Never arch your back in any way or you'll get hurt. You may feel like your form is correct, but if it's an issue that continues to bother you every time, something isn't right.

Andrew
Report Post Report Post
?