How many times have I reminded people in my classes about the importance of a gentle pelvic tuck as one of the methods to protect the lower back prior to lifting weights?......................
What is it I say - ad nauseum?..."Marble to twelve", "tilt tailbone to back of knees" etc
I'm therefore not sure which is the more acute - the pain I am currently suffering or the embarrassment of having to admit how I have injured myself....
Having just done about an hour's Pilates, I was warmed up and thought I'd do a few sets of light weights. We are talking a small bar with all of 5kg at each end. Utterly minimal weights.
My back was in extension - ie in a standing position, my stomach was slightly leaning forwards. With my back effectively arched backwards, the rear of my vertebrae were compressed.
As I lifted the bar above my head, further weight was bearing down on already compressed disks and my lower lumbar went 'ping'. It was/is the worst pain I have ever experienced. (That said, I am a man so that doesn't actually mean a great deal but it's all relative I guess).
At this point, it's not clear whether I have bulged a disk or just got a case of muscle spasming.
Bottom line - tuck tailbone before such moves - ensure the vertebrae are not compromised before you lift - even a light weight can cause you a whole world of pain.
What is it I say - ad nauseum?..."Marble to twelve", "tilt tailbone to back of knees" etc
I'm therefore not sure which is the more acute - the pain I am currently suffering or the embarrassment of having to admit how I have injured myself....
Having just done about an hour's Pilates, I was warmed up and thought I'd do a few sets of light weights. We are talking a small bar with all of 5kg at each end. Utterly minimal weights.
My back was in extension - ie in a standing position, my stomach was slightly leaning forwards. With my back effectively arched backwards, the rear of my vertebrae were compressed.
As I lifted the bar above my head, further weight was bearing down on already compressed disks and my lower lumbar went 'ping'. It was/is the worst pain I have ever experienced. (That said, I am a man so that doesn't actually mean a great deal but it's all relative I guess).
At this point, it's not clear whether I have bulged a disk or just got a case of muscle spasming.
Bottom line - tuck tailbone before such moves - ensure the vertebrae are not compromised before you lift - even a light weight can cause you a whole world of pain.
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