Mid right hand side back pain with 30DS advice!

jscvet12
jscvet12 Posts: 7 Member
in Fitness and Exercise
Hi, I have searched for this but didn't find anything specific enough, apologies if its a repeat though! I've been doing the 30DS, am on day 6, though have usually had a rest day in between each day, or just done 2 days in a row then 2 off. Although I have noticed a big difference in my fitness levels, I have had pain in my mid back on the right hand side which is only noticeable when doing jumping jacks or jump rope, this has been present the last few times and rest didnt seem to help.There's no pain with the rest of the exercises. I'm using 2lb or 4lb weights depending on which exercise it is. I was wondering if its the ab twisting crunches that have done it (though it is okay when actually doing these)- maybe because my abs are so unfit, I've been straining my back to compensate?! I don't have any pain in my back on a day to day basis, just when jumping in the DVD. My question is- has anyone else experienced this and how would you recommend managing it? A specific stretch? Any advice gratefully received (would like to continue with it as feel like I'm really getting somewhere, but don't like to ignore back issues),
Thank you, Jayne :)

Replies

  • jscvet12
    jscvet12 Posts: 7 Member
    Anyone..? Any help or advice would be gratefully received :)!
  • amit949
    amit949 Posts: 8 Member
    If I understood correctly, you feel pain only when a vertical pressure load is being placed on your lower spine / back. I don't mean to scare you but it could be something as simple as a sore muscle or something more complicated as a SI joint issue or herniated disk. Since you say its only when jumping, I feel like pressure is being placed on a nerve, spinal disc, or your SI joint.

    If you can you should try to do yoga as well as wear a lifting belt when you jump. See if the extra stability to the core / back solves the pain issue. If you haven't lifted anything really heavy with poor form then it is most prob a pinched nerve that may be getting hit every time you jump. If its neural you will feel a sharp pain that subsides or decreases as you stay still. If its a disc or SI problem the pain will be a on/off pain depending on the angle and it will be a duller pain.

    I suggest you see a Chiropractor but if thats not the route you want to go then you must stretch to increase flexibility, foam roll your tension spots, and provide that area with rest, ice, compression, and some form of pressure reducing elevation. There are plenty of stretching programs online. It could also be a muscle tear; but I doubt it as you'd feel the pain more frequently.

    Feel better. Hope this helps
  • jscvet12
    jscvet12 Posts: 7 Member
    Thank you very much for your reply- it was v helpful. I did find that supporting my back by placing my hands there on the back muscle, that the discomfort was almost eliminated whilst I was doing the jumping exercises, so some kind of support belt is a good idea. Also, I was thinking just earlier that yoga would probably compliment it really well and help me relieve tension in my muscles (which I tend to have a lot of for one reason or another!). Also I have used foam rollers before and that's another good idea (just need to find a suitable household item that can substitute for one until I get one!).
    Thank you once again for your advice, I will implement those strategies :)!

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