Ritu Beri was suffering from a lower back pain. Fitness expert Subhash Shanker drafted a workout schedule that helped her continue with exercises and strengthened her muscles. The first of a series on the wisdom behind your well-being
It all began when fashion designer Ritu Beri, a gym addict, struggled to find a solution for her bad lower back. Craving to exercise, Beri would push herself, doubling up her pain after every workout session. And then she met fitness expert Subhash Shanker and found a solution not just to her back but also other workout related issues.
Beri in conversation with Subhash Shanker:
Ritu: My lower back hurts so much that I feel I should stop my work out for some time. Please advise.
Subhash: I first want to diagnose and find out a reason for lower back pain. There can be many reasons causing the pain and we can devise a workout schedule only after we have understood the cause.
Most common reason for a lower back pain is ‘muscular imbalance’ on the spine. So if the pain is only related to that, the person should continue working out and should work on flexibility, endurance and the strength of the related muscle groups.
Ritu: I feel I should only go for walk...
Subhash: Walking may tighten your hip flexor and hamstring muscles and can aggravate lower back pain. So first I would start with strengthening your back.
Ritu: Do you think I should lift weightsIJ
Subhash:Yes, absolutely you can lift weights, but only if the pain is due to a muscular imbalance. But it is imperative that the weight lifting is done with appropriate mode, frequency, duration and intensity. You must only lift weights under proper guidance or you can hurt yourself even further.
I will modify your workout in such a way that through weights the muscles around your lower back will become strong and hence your back will get support and the pain shall reduce and soon disappear.
Ritu: Each time I exercise my pain increases. WhyIJ
Subhash: After the right work out there is no way you can experience an aggravation in the pain. However, you need to identify the difference between pain and stiffness. As I work on your back it is possible that you may feel a strange stiffness but this is the starting of the strengthening process of your back.
Ritu: What kind of stretches should I doIJ
Subhash: It is not just about the stretches that you do, but you also need to improve the endurance of your overall muscles and hence create a strong muscular balance. Some helpful stretches for lower back pain relief are:
Erector spinae: Sit and reach stretch
Hamstring stretch: Passive straight leg stretch Hip flexors stretch.
Ritu: I fear my exercise may cause a slip disc. What are the causes and preventionIJ
Subhash: Appropriate Exercise is the best medicine to prevent a slip disc. A slip disc happens mainly due to improper posture. For instance you must keep your chest out, back in posture whenever you lift weights or you can pull a muscle or strain your back.While maintaining a good posture you should work out with an expert who can make sure you lift weights and exercise the right way.
Ritu: Do you suggest a specific diet or nutrition plan to help my backIJ
Subhash: An upset stomach, bloating, flatulence are some common reasons for a lower back pain as they create extra stress on the muscles and therefore muscular imbalance. So avoid junk food and most importantly remember to always eat up to 75 per cent of your hunger. Fasting once in 15 days is also a good practice to keep your gastro-intestinal tract healthy.
Ritu: Can I run with this lower back painIJ What about walking on an incline on the treadmillIJ
Subhash: During the onset of pain, one should avoid high impact exercises so I suggest you do not run as it may aggravate your pain. But also its important to differentiate between DOMS (Delayed Onset of Muscle Soreness) and pain. Walking on an incline will also put undue stress on hamstring, hip flexor and erector spinae muscles which can tighten them and can lead to muscular imbalance so should be avoided.
Ritu: What about a back massage to ease my painIJ
Subhash: Massages are good for muscle stiffness. You should take a regular massage as it will also help you with blood circulation and hence enhanced recovery.
Ritu: I am a work out addict, so please advise me on how can I go on exercising for many years to come and also keep my back strong.
Subhash: Good muscular balance leads to good posture. So exercising regularly and keeping a good proportionate endurance in your core will keep you going on for as many years as you want.
I shall focus on strengthening your core muscles by doing cat-camel, bird-dog, supine 90-90 crunches and few bridges regularly and along side increasing your stamina and agility. Also the more you work out the younger you shall stay.
Ritu: Today after six months of regular training with Subhash I am delighted to say that my back pain has disappeared, my endurance has increased and I have more strength to exercise fearlessly.