I already do back exercises but vigorous twisting moves can make my back muscles hurt. Should I be strengthening my back in a different way?
James Weaver (Milford, CT) on Oct 20, 2011
You could be dehydrated. Maybe you're not stretching properly. You might be doing the exercises wrong. It could be a simple muscle spasm. Or you could be overtraining your back. If your intensity level is high, drop it down a notch or two. Do different intensity levels, from low to medium to high, then back to low again. You might not be stretching properly. I would suggest that you skip those twisting exercises for awhile, if that is where you feel the pain. Remember to put variety in your workouts. Don't do the same routine over and over. I change my routine every week.
Frank Baptiste (New York, NY) on Oct 20, 2011
Try training movement patterns rather than trying to isolate specific muscles. Remember, the primary function of your core musculature is to PREVENT movement of your spine. Your plank rows and bird/dogs are perfect examples of great anti-rotation exercises and are ideal for injury prevention. Keep those up! If it's twisting exercises that cause pain work to improve range of motion in your Hips and at your Thoracic Spine--these are the segments that should be doing the rotation. Beyond that, incorporate dead-lifts for the ultimate in functional back strength, and incorporate soft tissue work to massage those localized trigger points.
John McGuire (Brooklyn, NY) on Oct 20, 2011
If I had to guess, I would say that you're probably not warming up properly. You should ease into your intense workout by beginning with a really light warm up. Spend 5-10 minutes jogging, biking, etc. Then, maybe spend some time static stretching and focusing on the problematic area. After this, go into light dynamic stretching, then progress into more vigorous dynamic stretching. I know it sounds like a lot, but if you're having a recurring problem, it's worth not suffering a setback. Hope this is helpful, and good luck! -John McGuire, CSCS
Delon Nelson (New York, NY) on Oct 20, 2011
If you work on strengthening your back muscles as diligently as claimed and you still experience muscular pain when doing twisting exercises, I would suggest getting it checked out by a physician. You certainly don't want to be causing yourself further issues down the line. Have it checked out, know what the problem is and then you can work on prevention. If you are serious about training, it' hard to stay away from twisting.