Please Help, I'm in pain and need advice

D

Dillsnik

0
Within the past three weeks i began a workout routine that involves weights (mainly focused on core muscles - stomach, back, upper legs and glutes), running, and about an hour of yoga. Between the yoga, the running and the weights I feel like i had really been putting a pounding on the abs (not to be dramatic, but that (with my core) was the target area.)

I was going regularly 3 times a week (for only about 3-4 weeks). This past week i sort of interrupted my routine due to work travel, and i am right now in a very good deal of pain coming from my lower back area, and down into the glutes i can tell the muscles are tight to the point of cramping. I should say that i have always had a history of chronic lower back pain, but it never gets like this. The muscles feel now like their seized up almost, and want to just buckle under at times while i'm walking.

I'm 30 years old and in reasonable physical shape, aside from the chronic lower back pain.

I am wondering if the pain came as a result of stopping the workouts, or if i might have had this kind of thing come on regardless, maybe due to just trying to do too much from the start and not easing into a routine slow enough.

What i am mainly wondering is what i should do now?? I hate to lose all my progress by not continuing working out, and wonder if keeping working out could even help as it continues to strengthen those weak muscles? But it seems like rest makes sense too as i might be in too rough shape to do anything, like the running. And if rest is best how do i avoid this happening in the future. Thanks for any advice.
 
Have you seen a doctor about your back pain?

I seriously doubt the pain came about because you missed some workouts. However, it is entirely possible that you over did it. Add that to the fact that you have a history of back pain and there you go.

What does your workout routine look like?
 
as far as the weight machines i use, i will try to just describe the activity cause i don't really know the name for most of them. if you need more info please let me know. ab crunch machine, hammer throw machine, back bend machine(for lower back), torso twists, hip abductors (both squeeze in and spread out), reverse leg lifts (for glutes i think), lat pull downs and then curls.

Typically i do 3 sets of 10-15, depending on how the weight feels. i am just getting going so not really sure of my specific weights yet.

also do about 20-25 mins of running and 1 hr of yoga, which also works the abs a decent amt but adds lots of stretching
 
First, your routine is terribly imbalanced. You have no chest exercises, no leg exercises, no shoulder exercises, and your back exercises are lacking. What are your fitness goals?

Second, do you do all that in a row, weightroom, then running, then yoga?
 
well, my main goal is to lose my gut, strengthen my core, and just lose a few pounds and tone up. didn't really want to bulk the chest up much, but maybe do a bit more for the arms, but was just focussed for now on the abs and back and supporting leg muscles/glutes. forgot to mention but started doing leg press as well. also, the hip abductors seem like they are sort of for the leg, albeit well upper leg.

Typically i do the yoga first, then run, then weights, but not 100% of the time. i'd like to get the weights and running in before yoga, but requires getting to the gym earlier (not a huge deal). i didn't know what order made most sense and would like to find the best system so if u have thoughts on that i'm all ears.

btw, thanks so much for advising!
 
Take it easy for a while, ice your back, that should help with the pain. If it persists, try applying heat to relax the muscles. I've had to do that when my back muscles seized up. If it really persists, see a doctor.

If losing your gut is your #1 goal, I'd say that running should be your main focus. You might want to look into high intensity interval training (HIIT). Additionally, for abs, try planks and side planks, they will strengthen your core. I don't see much value in the hip machines.

Since your at the gym already, you might as well focus on your entire body. I understand that you're not looking to bulk up, but don't worry, you won't bulk up overnight. By working only certain parts of your body, you're creating imbalances which can lead to injuries.
 
Go see a doctor dude. Lower back pain can be very very serious. This forum is great for advice, but what you need is a professional medical assessment. Then maybe a chiropractor or massage therapist. Some call them quacks, but they can really help you and are much less expensive then PT>
 
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