back soreness

[Anonymous]

i have been working out a lot more last two months but my back is really hurting me. I do mostly barre videos and I think i'm doing it right (tucking in my abs etc), and a little stregth training and HIIT and elptical. Im new to the back soreness. How many days do you need to let it rest and is it ok to do some workouts (like elptical) while my back hurts?

[Anonymous]

Your back should not be constantly sore after exercise unless you are doing something incorrectly and staining it. I am not familiar with barre moves so don't have a lot of advice other than to be sure to brace and engage your core. For bracing, tighten your core like someone is going to punch you in the stomach.

maybe take a few in person barre classes to make sure your form is right/figure out why it is bothering your back.

A sore back i also often due to weak glutes and hamstrings as these are all tied together. Try working on building more strength in these areas- deadlift (single leg RDL), lunges, glute bridge.

I find that the eliptical helps my back when I have pulled a muscle so you should still be safe to do this when your back is sore.

[Anonymous]

thanks this is really helpful. For tighting core, is it sort of tucking in the pelvis, or more sucking in your stomach?

[Anonymous]

Anonymous wrote:thanks this is really helpful. For tighting core, is it sort of tucking in the pelvis, or more sucking in your stomach?

a little bit of both. tuck pelvis to keep back on the ground. For bracing you should actually breath in through your nose to fill your belly and brace vs just sicking in your stomach with an inhale if that makes sense

[Anonymous]

Anonymous wrote:thanks this is really helpful. For tighting core, is it sort of tucking in the pelvis, or more sucking in your stomach?

After years of tucking and sucking, I found both made my back hurt. Instead, you want to work on using your transverse abdominals. If you get into a quadraped/hands and knees position, first relax your stomach and let it hang, then contract your abs without moving/tucking the pelvis or sucking your stomach in. It'll be a smaller movement and you'll feel it deep in your abs. It takes some time to find the right muscle, but learning to use my TVA rather than tucking and sucking made a huge difference.

[Anonymous]

Any of the Dr. John Sarno books on healing back pain.

Rest and change activities/sports until no back pain. It could
be 3-4 weeks.