Help with lower back & hand pain!
powerpuffgirl66
Posts: 143 Member
Hello, my fellow CLXers!
I love Chalene! And I love the program. I find myself lifting 22.5 lbs on most lower body exercises in my 4th week of the Burn Phase (started at 8 lbs). I'm definietly impressed with my progress. I love lifting heavy!
Here's my problem - my hands kill! I want to lift heavier, but my hands won't allow it. The weight it too great. They hurt. They cramp. They slip! It's beyond frustrating. My arms and legs have no qualms. I could easily go heavier, but my hands won't allow it! Has anyone else had this problem? Any remedies? Gloves? Hand strengthening workouts??
Second problem - my back! Some of the exercises are too much for my lower back, especially deadlifts and bowler lunge with row. No matter how I align my body and back, my lower back hurts (I focus on keeping my back straight with tail bone up, hips back). There's just this tension and strain on the base of my back. After the sets, my lower back even feels incredibly tight. Sometimes the discomfort is so great, I have to stop before the set is done. Anyone else in this boat? What did you do to overcome this?
Any advice would be greatly appreciated! I want to keep lifting heavier, but this is really holding me back!
I love Chalene! And I love the program. I find myself lifting 22.5 lbs on most lower body exercises in my 4th week of the Burn Phase (started at 8 lbs). I'm definietly impressed with my progress. I love lifting heavy!
Here's my problem - my hands kill! I want to lift heavier, but my hands won't allow it. The weight it too great. They hurt. They cramp. They slip! It's beyond frustrating. My arms and legs have no qualms. I could easily go heavier, but my hands won't allow it! Has anyone else had this problem? Any remedies? Gloves? Hand strengthening workouts??
Second problem - my back! Some of the exercises are too much for my lower back, especially deadlifts and bowler lunge with row. No matter how I align my body and back, my lower back hurts (I focus on keeping my back straight with tail bone up, hips back). There's just this tension and strain on the base of my back. After the sets, my lower back even feels incredibly tight. Sometimes the discomfort is so great, I have to stop before the set is done. Anyone else in this boat? What did you do to overcome this?
Any advice would be greatly appreciated! I want to keep lifting heavier, but this is really holding me back!
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Replies
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I have seen some gloves that heavy lifters use. Maybe Hand Straps is what they are?
Are you getting enough potassium? I know that can cause cramping (especially in calves).
For the back pain I don't really have any advice, I'm sorry
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My back hurts too and I'm only in week 2. I have some ancient lower back injuries though, so I expect it. I hear you though. I feel like the "keeping a flat back" is what hurts it, at least during the deadlifts. I loved deadlifts before the program and then never hurt, but I never FOCUSED on a flat back - I just did it. So maybe there is just too much flat back... at least in my case? Good luck!0
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My back hurts too and I'm only in week 2. I have some ancient lower back injuries though, so I expect it. I hear you though. I feel like the "keeping a flat back" is what hurts it, at least during the deadlifts. I loved deadlifts before the program and then never hurt, but I never FOCUSED on a flat back - I just did it. So maybe there is just too much flat back... at least in my case? Good luck!
It's funny you mention that it is the keeping a flat back aspect that is actually inflicting the pain. I really feel that's the case, too. I also have "ancient" back injuries, so perhaps that's exactly what it is. I've reduced the weight (to my displeasure) on those exercises that cause the most discomfort and really focus on keeping my knees bent more and tightening my glutes - it seems to alleviate some of the tension on my back.
I just finished the burn phase and tomorrow start the push phase. I'm a bit nervous, as this phase promotes even heavier weights for only 6-8 reps. But perhaps the lower amount of reps will give my back less time to become uncomfortable. We will see.0 -
I'm having the exact same problems. Especially with the hand pain! I was thinking gloves, but wasn't sure. I'm at the end of push week 3 and had the worst hand pain today. I had to stop the video and rest them.
I'm also finding my lower back hurting after concentrating in keeping a flat back! I'm laughing because I've focused so hard on proper form and I'm thinking I'm over compensating elsewhere! No clue. The bent over exercises are what get me.0 -
I'm having the exact same problems. Especially with the hand pain! I was thinking gloves, but wasn't sure. I'm at the end of push week 3 and had the worst hand pain today. I had to stop the video and rest them.
I'm also finding my lower back hurting after concentrating in keeping a flat back! I'm laughing because I've focused so hard on proper form and I'm thinking I'm over compensating elsewhere! No clue. The bent over exercises are what get me.
I ended up investing in some lightweight gloves and they seem to be helping. I think some of the hand pain came from the battle to keep the weights from slipping. So far, so good.
As for the back pain, I've started to really focus on keeping my abs and glutes tight whenever I'm bending forwards. And I mean really tight. It is helping. Bend your knees more. Your hamstrings may be tight, which may place strain on your lower back. This also helps. Try to also decrease the weight a bit on those certain exercises that cause problems until your back and core strengthen a bit more. You don't want to hurt yourself. Proper form is more important than the number of reps or weight used.
I also stretch more before my workouts, really focusing on my lower back. And I stretch my back inbetween reps/exercises.0 -
Glad to hear the gloves helped! I think I may do the same because I have slippage issues.
Thanks for the tips regarding the back... my hamstrings are tight, it is something I stretch everyday. My pelvis is also out of alignment, so I am sure that is contributing as well!0 -
powerpuffgirl... Sounds like you've made good modifications, and like Chalene says, you can add resistance and intensity to the moves, even with lower weights. I try to keep my abs really tight too, and focus on building core strength, cause that will help to stabilize the back as well. I agree that maybe less reps will help too, since my back really tightens up around rep 7, 8, 9... Thanks a lot for your experimental tips. :happy: I kind of retract what I said, since you repeated it in your second post. :laugh:0
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An slightly old thread but adding my experience in case it helps anyone else.
Re lower back pain - I found myself unable to complete the deadlift set because of the burning tightness in my lower back so felt awful as the target muscles didn't get a workout!
I thought I was doing everything right (flat back, hips back etc) but actually, when I looked in the mirror, I was keeping my lower back flat but rounding my shoulders a bit and it wasn't until I shifted my focus to keeping my shoulders back and shoulder blades together throughout the move that the pain ceased and I really felt the move in my hammies.0 -
An slightly old thread but adding my experience in case it helps anyone else.
Re lower back pain - I found myself unable to complete the deadlift set because of the burning tightness in my lower back so felt awful as the target muscles didn't get a workout!
I thought I was doing everything right (flat back, hips back etc) but actually, when I looked in the mirror, I was keeping my lower back flat but rounding my shoulders a bit and it wasn't until I shifted my focus to keeping my shoulders back and shoulder blades together throughout the move that the pain ceased and I really felt the move in my hammies.
I've actually more recently caught onto this as well. In the push circuit, Chalean notes to keep your shoulder blades together. Definitely helps!0
