Tight lower back after starting to work out again

19lottie82

I've started going to the gym again after a long time out. Been doing 30 mins cardio (mix of treadmill rowing machine, spin bike and rowing machine) and then machine weights, inc ab cruncher and lat pull down.

Anyway my lower bak has begun to feel really tight / sore about 3-4 hours after I finish my workout, so I'm guessing I need to strengthen it? Can anyone suggest any exercises or other advice?

Tia x

belfastgirl23

I would say book a session with a sports physio or masseur and get some proper advice. Often pain like this is referred - my lower back stress is mostly due to having really tight hips!

Lizling

Assuming it isn't actually an injury and is just aching muscles, a bit more varied core work would probably help. Core work's great stuff that'll help you keep good form in all sorts of exercise, so worth doing even if your back wasn't sore. I think you're only hitting a couple of the core muscle groups on machine weights (no expert in them though - haven't used one in years.)

Planks and Russian twists (http://www.youtube.com/watch?v=lvNPZCtt8NQ) are pretty good. Pilates can be excellent too if you can get to a class. If you could get someone to show you how to use the free weights, that'll help too because you'll use a wider range of muscles to keep yourself upright lifting them.

Lots of other core exercises out there in the internet but sit-ups seem to have fallen out of favour a bit for various reasons.

Jojo_the_Tightfisted

Don't go mad in the gym. Try mixing it up with swimming or aqua aerobics. That really helps my flexibility, especially around my hips, pelvis and lower spine.

19lottie82

Thanks a lot guys I'll try the exercises and maybe give pilates a bash too as my work offers a free class.

heartbreak_star

Stop the machine weights and do free weights. The machines don't work your stability muscles.

Yoga and pilates are great, and ALWAYS stretch after a workout

HBS x

nlj1520

I seem to have permanently tight lower back and glutes. Also recently found out about a new muscle in my back called the QL when it went into spasm.
What has worked for me is using a hard foam roller for 10 to 15 minutes before every weight training session. I also use a trigger ball on my glutes when they are bad. Also have a deep tissue massage maybe once a month to 6 weeks.
To strengthen those muscles I am doing lunges whilst holding weights above my head, glute squeezes with weights on my abdomen and dead lifts. But through all this I have had a trainer to make sure my technique is good and I don't twist as I'm doing the exercises. Depending on weights do 8 to 16 reps to a set with 30 second rests and 4 sets then a 2 minute rest before the next exercise.
Hope this helps.