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BY KURT MARMOR
If your lower back hurts when you exercise, it my be because your mid-section (core) is weak and not able to support the weight of your upper body.
The added stress of weight training and cardio workouts can cause excess stress on your lower lumbar area as they compensate for your weak core. Assuming you have never had any back injuries or congenital weakness, your discomfort may be diminished by alternating your training.
Here’s what to do. First, until your core strength increases, change your cardio to something low-impact that doesn’t cause undo pressure to your mid-section, such as riding a stationary bike. Try these three primary exercises for the next four weeks, performed as giant sets. Do three giant sets three times a week.
1. Short Decline Crunches: 30 reps
2. Seated Angle Leg Lifts: 20 reps
3. Hyperextensions: 20 reps
As you feel yourself becoming stronger, intensify and diversify your training. Add exercises like high-cable intercostal pull-downs, machine crunches, reverse crunches and eventually, hold a weight against your chest while doing hyperextensions.
You will soon find that running and walking uphill can be painless on your back.
Kurt Marmor is the owner of Get Fit Inc.
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