Back Pain :(

[PowerPrincess]

Ladies,
started at a new gym the otherday, i usually do a traditional leg press, but they had a different one - a leg press that has you in the seated position, not on a decline...so i tried it - did 4 set of 15-20 reps of 100lbs...now fyi i usually do more on the decline leg press (more weight and more reps)...but this machine felt different...3 days later i'm still dying of back pain...it's my lower back from righto to left and the center and now the pain is going down my butt alittle. What do you suggest, as i took celebrex, used a heating pad, and i don't have health insuance so it's not like i can go to the doc for her advice...anyone have any suggestions to eliviate the pain, and how long would you stay out of the gym...i was thinking of going tonight..but not sure if i should chance it or if i should rest still.....b/c whether i'm standing or laying down or sitting...it hurts..any suggestions???

 

[The Shadow]

I bet your hips are rounding off the back of the pad

 

[PowerPrincess]

I bet your hips are rounding off the back of the pad

I dont understand what you mean...help?

 

[The Shadow]

..going too deep allows the spine to round

 

[PowerPrincess]

..going too deep allows the spine to round

hmmm...i wonder if i was doing that...i know that when i do it, i cross my arms and point my elbos out, and won't let my knees come in cloe enough to touch my elbows....do you know what i mean....could the machine being upright seated, be the problem, i never had the prob on the decline leg press...what do you think?

 

[treilin]

I have a bad back and have to pay careful attention to it when I do the leg press... You have to make sure you have your abs tight to support your lower back... and your back flat against the seat not coming up. You could be doing to much weight. Try lowering your weight a tad and do a few more reps till you get the feel and movement down. As far as the pain now... Heating pad, and also try doing some back extensions.... If you have a ball lay over it on your back and just hang there stretching it out. Yoga helps some too... Another move is laying on your back knees bent at 90 degree (off the ground) and hip width apart take your hand and pull your knees towards your head and away breathing through the movement and slow. and then slowly rock from side to side. Then lay on your side, top leg stretched out in front, bottom leg straight down try twisting the your top arm closest in the opposite direction. Then of course role over onto your knees and come into a childs pose (meaning on your kness face close to your knees, arms stretched out in front). All these just help loosen up the muscles. Hot bath, heating pad, and some pain reliever, you shoudl feel better tomorrow.

 

[PowerPrincess]

Thanks for the advice everyone.

So i woke up yesterday and felt so much better - raging to go to the gym, after taking time off b/c of this...so i go and i do cardio, 1 minute fast walk, 1 minute -2 minute run 5.5-6.5 ( I have short legs)...nonetheless, felt achy...try two hours later, i had the most excrutiating pain running down my right butt cheek all the way down my leg (my leg had a numb feel too)...so i took a celebrex and took a hot bath and there after at least i wasn't limping anymore....this sucks! I just want to be in the gym and make progress. It's too easy to eat badly if i'm not on a routine

 

[skittles]

If its a pain running down your leg maybe your should see a doctor? That sounds weird esp. if it's been happening for awhile... Can you still train upper body?

 

[PowerPrincess]

Unfortunately, i don't have health insurance so i am going to have to grin and bare it - in regards to training upper body, i will attempt it - wish they gym had a rowing machine, but they don't, that would have been great for cardio in the meantime...oh well

 

[alycat]

Speaking of back pain ... I just came back from hot rock massage (hubby bought it for my Bday).. WOW it was awesome I recommend it to everyone...Esp. if they are following Shawos project.... helped with the sorness he he he he.....