taking a week off

[Anonymous]

I've been dealing with some back pain for over a week and at my husband's suggestion, I'm taking a week off my regular workouts. I do high intensity workouts and lift weights and I push myself. Even with back pain last week, I did everything as normal. I work through it and can't take a break.

But, I'm going to do it. Just walk on the treadmill and a lot of stretching. It's really hard for me, mentally. I worry about losing muscle progress, endurance, gaining fat, etc. I know this seems silly but I don't rest easily.

[Anonymous]

Right there with you. Did something to my back on Saturday while doing squats. SQUATS. How?! It is still sore. I have a history of back issues related to very tight SI muscles, so walking and stretching for the next week for me.

[Anonymous]

Go into it with the understanding you ARE doing something good and necessary to ensure you can keep leading the active lifestyle you’ve worked for.

When I had to stop running and other high-intensity workouts due to injury, I immediately started looking up low intensity stuff I could do, like chair workouts in the initial first days I was on crutches. I walked a lot while recovering, even slow walking was still something. I still devoted the same amount of time each day to physical activity- even if it was way less intense than normal.

And yeah, I did lose some fitness- but my injury sidelined me for about 2 months., so it took a while to get back to where I was pre-injury. A week off shouldn’t be too much of a setback.

[Anonymous]

With you too as well. Have nagging back/SI/sciatica issues and have kept working out. Cut my intensity days down to two but then was filling in with stationary bike, etc. so wasn't fully giving myself a rest. Was finally told I need a week of nothing but walking and stretching. I am on day three and I feel like a blob. Mostly because I was slowly cutting things out because I was still hurting, so my exercise was in fits and starts.

Hoping this works and the ramp up is not that slow...good luck OP!

[Anonymous]

Anonymous wrote:Right there with you. Did something to my back on Saturday while doing squats. SQUATS. How?! It is still sore. I have a history of back issues related to very tight SI muscles, so walking and stretching for the next week for me.

Back injuries are actually commonly associated with squats. It usually happens when you do not stabilize correctly and round your back at the bottom of the movement. It is very possible to sustain an injury even on an air squat if your form is crap and weighted squats are always risky.

[Anonymous]

I feel you, OP. I had surgery in Feb and couldn't work out for 6 weeks. I was miserable.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Right there with you. Did something to my back on Saturday while doing squats. SQUATS. How?! It is still sore. I have a history of back issues related to very tight SI muscles, so walking and stretching for the next week for me.

Back injuries are actually commonly associated with squats. It usually happens when you do not stabilize correctly and round your back at the bottom of the movement. It is very possible to sustain an injury even on an air squat if your form is crap and weighted squats are always risky.

I understand that, but I've been doing this for 20 years and pay a lot of attention to form. With all the back problems I had 10+ years ago, I spent a lot of time in PT etc. working on my form, making sure I use my core to stabilize myself well etc. Obviously I had a lapse. It's so annoying.

[Anonymous]

Thanks all. So sorry for those of you sidelined for longer. Truthfully, I push myself and never take breaks. I’ve worked out through this upper back pain for a week including pull-ups, arm work and chest work. I can’t stop myself. It’s a real mental struggle!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Right there with you. Did something to my back on Saturday while doing squats. SQUATS. How?! It is still sore. I have a history of back issues related to very tight SI muscles, so walking and stretching for the next week for me.

Back injuries are actually commonly associated with squats. It usually happens when you do not stabilize correctly and round your back at the bottom of the movement. It is very possible to sustain an injury even on an air squat if your form is crap and weighted squats are always risky.

I understand that, but I've been doing this for 20 years and pay a lot of attention to form. With all the back problems I had 10+ years ago, I spent a lot of time in PT etc. working on my form, making sure I use my core to stabilize myself well etc. Obviously I had a lapse. It's so annoying.

Sorry to hear that. It is my nightmare too. I have been working on my squats for so long, including with trainers and a physical therapist. They are finally starting to really click and I would hate to end up with an injury. I hope yours will heal fast.

[Anonymous]

Honestly, a week is nothing. Maybe you’ll feel off the first workout back, but chill out. And so what if you lift a little less or a bit slower for one workout or two, or ten. Don’t get wrapped up on the numbers. Workout, do your best effort, and be proud of yourself.

[Anonymous]

Exercise addiction is real. I don't lift or have any attachment to strength but am a cardio junky. If I don't get a good sweat (distance run or cycle), I don't feel me. It's hard but after a few days off you will relax into it a bit. Long walks can fill the time, burn some calories, and are good for heart health.