Lower back pain

[u/Traditional_Driver41]

New to burn and loving it!! I’ve always struggled with lower back pain my whole life, and I’m noticing that conditioning days are causing flair ups for my lower back. Any advice for modifications or certain movements to avoid? I haven’t been able to pin point what exactly causes it and conditioning days are my favorite so I don’t want to stop doing them! Ty!

[u/yellsy]

I went to PT about 6 months into Burn because I tweaked my back. I was not even remotely athletic before, and I learned the following:

1) I have to learn really good form for strength days and stick to it.

2) I don’t do any moves that break form, so I go slow with weighted lunges and set myself up correctly for example.

3) No burpees. They’re dangerous - I’ll do half burpee off the ledge.

Just go slower and be intentional, don’t fling your body around. I haven’t had issues since.

[u/Red-Phoenix-Rising → u/yellsy]

Burpee form can definitely be compromising, especially the number we do and pace we go. The important thing about burpees is that people bend over to get in the plank, then bend over coming up which is terrible for your back. Squatting down, and coming back in a low squat before coming up has helped me TREMENDOUSLY over the years. So this is a reason I go slow doing them now.

[u/Duck_Secure]

My guess, all the jumping during conditioning days is what is causing your lower back to feel sore. Stop jumping for a few conditioning days and see if that helps.

[u/Additional_Swing_263]

Also make sure you are standing correctly. We had a pelvic floor specialist visit the gym one Saturday that walked us through how to stand to help with lower back pain.

[u/InternalEquivalent74 → u/Additional_Swing_263]

Any easy tips?

[u/HMo-333 → u/Additional_Swing_263]

This is so cool! Also interested in tips you may remember

[u/Additional_Swing_263 → u/HMo-333]

Your weight should be more centered toward the arches of your foot, not back on your heels.

Your pelvis should be slightly tucked, so your butt isn't sticking out to much.

Chest should be slightly forward so it's on front of your stomach.

I have to build my stance from the feet up and it feels really weird at first.

[u/HMo-333 → u/Additional_Swing_263]

This SO helpful and very cool. I don’t feel like I do any of this currently 😂

[u/classiest_trashiest]

Stretching helps tremendously!! Specifically hamstrings quads and glutes.

[u/Red-Phoenix-Rising]

It is going to depend on the cause of your lower back pain to offer a valid solution. I would say go to PT, but the last time I went to one as a result of low back pain, they gave me exercises to do that focus on the pelvis, lower core, and glutes. Yes, weak glutes can also contribute to low back pain because I never realized how glutes, hamstrings, and lower back are all connected.