ouch! I haven't a clue what I did...

valentine4

I was cracking along at aerobics this morning, about half way through the class we were doing kind of fast back ward lunges so lunging back then coming foward and touching the floor - all really fast. I came out of a lunge leaned down to touch the floor and ouch my back is in agony.
I had to leave the class its weird I can shuffle walk but when I straighten up I can feel it the whole way down my legs what do I do now? : ( the pain is in my lower back where I had all those epidurals its pretty bad.
I am feeling v. miserable working out is my 20 a day - its my only 'me' time and I love it I also don't want to put on weight! any advice on what to do now and how to avoid makeing the same mistake again? I was properly warmed up.

thanks

Atlantique

Backward lunges challenge your core more than do forward lunges. So either your abs were too weak/overworked to support your back, or your back was too overworked.

Take some NSAIDs round the clock today and see if there is any improvement. If it's no better by tomorrow, see your doctor.

In the future, slow down the pace. Until you've developed more core strength, you'd do better to go slowly with strict attention to form. As you get stronger, you can pick up the pace. Also let the instructor know at the beginning of class that you injured your back doing this move so she can suggest modifications to the class (for you and for anyone who isn't really quite strong enough to do this move safely yet.)

valentine4

Thanks for that, I probably sound really stupid but what are NSAIDS? I get what you mean about the core muscles I have been really trying to strengthen them this past few months with loads of pilates but after 4 c-sections they are bucked, bit like myself, hopefully this will blow over quickly, thanks again for replying!
valentine

alienblonde1

aspirin, ibuprofen, and naproxen,

Atlantique

Sorry, NSAIDs are non-steroidal anti-inflammatories--ibuprofen(Motrin), naproxen sodium (Aleve), acetaminophen (Tylenol). Hopefully as the swelling goes down, you won't still get pain radiating into your legs. If the NSAIDs don't help, you should see your doctor to make sure you don't have a more significant issue like a bulging disc.

SHBoss1673

Agree, pain relievers are the way to go. I had this happen about a year ago. Sometimes it's a weak core, sometimes your lower back can spasm (that's what happened to me). It can be nothing more than a mild twist awkwardly that can cause it. If your lower back muscles spasm, it can be ultra painful and last a long time. Since these are the muscles that pull on the spine, it doesn't take much to pull it slightly out of alignment. And your spine is where many nerves are so even slight misalignment can cause serious pain for a while. Sometimes a chiropractic alignment can fix this, other times an MRI can show a bulge or a disk misalignment, usually if you give it some time to heal, then work on core strengthening this will go away and not reoccur. But if it's chronic, you might need further help.
When I went to the doctor for mine after 2 weeks of serious pain (and I have a high pain threshold) he gave me pain killers and sent me on my way with a pat on the head. Just be aware, if you do go to see a GP doctor, they aren't really very helpful with muscular back issues, not much they can do about them and since pressure tests don't reveal the issue, they can tend to be skeptical of the pain.
Ultimately, it never reoccurred for me (knock on wood), but I have since engaged in a rigorous core strengthening program, and am hoping that this is the reason it hasn't happened again. Please note, core means more than just abs, I would look into twisting type core exercises and side planks and things like that when you're able to work out again. Also there are some Yoga type stretches that you can do to help with the pain.