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lower back pain

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trsttg
trsttg Posts: 21 Member
in Social Groups
hey! I've just been hanging around here a couple days and have already gotten TONS of info and new workouts and such. and that's fantastic.

I'm wondering if you experienced kettlebellers can give me some wisdom on lower back pain after a workout? I did about 45 minutes of swings today doing a tracy reifkind workout. I'm pretty good with the hinging, not squatting; although I will admit sometimes I catch myself slipping out of form. previously I'd just been doing a DVD that was a mixture of work with the bell, not exclusively swings, and my back never hurt like this after that workout.

any insight would be great. I love the kettlebell and want to keep going!

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  • KidP
    KidP Posts: 247 Member
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    Have you filmed yourself swinging? You could do this to see what your form looks like. 45 minutes is definitely not a short time to swing for & if you're using a challenging weight, your form could be slipping (which you did mention) - maybe something gets fatigued and causes form to degrade.

    I'm not super experienced, but when i have heard people complaining about lower back pain, it was commonly because of rounding of the back often because of swinging the bell too low between their legs. Not saying that's what's happening here, but it's something i've noticed.
  • spicegeek
    spicegeek Posts: 325 Member
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    could be coming from a tightness in your lats or glutes - do you foam roll or get regular massages ?
  • trsttg
    trsttg Posts: 21 Member
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    now that you mention it, I do always have tightness in my glutes. I get massages about every 4-5 weeks, so I'll ask about extra glute work next time.

    I have not filmed myself swinging yet, but it sounds like something I need to do. this was the first time I'd ever gone for 45 minutes of pure swings, so that could also have played a part. most of the time I stuck with 8 lbs. I only did a couple sets with 12 lbs, so I don't think that's crazy heavy.

    thanks for the replies :)
  • ctygesen
    ctygesen Posts: 4 Member
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    Is it "pain" or "soreness"?

    Do you "hinge late"?

    Are you planking at the top of every rep?
  • trsttg
    trsttg Posts: 21 Member
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    the first day it was definitely pain. the second day it was more soreness and my lack of cooling down after the workout.

    I'm not entirely sure what your other 2 questions meant.
  • rrsuthy
    rrsuthy Posts: 236 Member
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    I hurt my lower back last year. It was so bad that I went to an RFC instructor and requested advice on my form. Found out that my form was spot on. However, the instructor was also a movement specialist and asked me to walk, stretch, etc. I found that my glutes and hamstrings were very tight. My left glute is all out of whack due to favoring my right knee for so many years. So, although I still have issues, doing yoga, stretching a lacrosse ball (ouch, but effective) and a foam roller really helps.

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