File :-(, x, )
Anonymous
/fit/, i've strained my back doing back-extensions. I think I went for a weight which was heavier than what my back can cope with, and now it hurts slightly when i bend over, sit in an uncomfortable position, etc.

One of the trainers at the gym said it could be indicative of a premature hernia, and advised me to have it checked out. Though I'll be doing just that, should I worry? Will it be ok if I lay of back-extensions for a while? Will I... get mega-aids?
>> Anonymous
Bump, lest my fucking pelvis pops out.
>> Anonymous
Folks, this is why you should always work on form first before lifting heavy.

OP, don't go to the gym for at least a week if it getting better then you are probably fine. if it still hurts get it checked.
>> Anonymous
squatz.

failing that, go to a doctor you fool.
>> Anonymous
OP here.
Well, the trainers assigned me a workout routine, which is not that demanding. I was supposed to do 2 sets of 12 using the back-extension equipment, and on previous sessions it didn't even tire me, so i thought I should use more weight. I guess it was stupid of me, but i didn't overdo it that much. I really wish there was a way to figure out how much weight you're supposed to use at which stage. The trainers just told me to figure it out on my own, I don't know healthy is that.

tl;dr I didn't lift that heavy
>> Anonymous
could be just sore muscle.
>> Anonymous
>>52100
That's what I'm hoping it is. Should I stop working out till it wears off?
>> Anonymous
>>52092
yikes. particuly with back extensions i would add sets and reps before adding weight. i wouldn't add resistance until i could knock off 4 sets of 12 personally. endurance in the lower back is an aid to injury prevention, and lower backs can get tricky quickly. also, don't go beyond neutral at the top. spinal flexion is not something you want to do, as a beginner, under resistance.

i think your trainer is a fucking fool personally.
>> Anonymous
>>52102
you should stop at once if your muscles are sore.
sore muscle = damaged muscle.
Your body tells you to wait for repair.
Repair and rest time is what builds muscle.
REST!
Once you are healed and nothing's broken (argh my spleen), go at it again. Sensibly.
>> Anonymous
"don't go beyond neutral at the top"
Does that mean don't try to bend backwards?
>> Anonymous
fucking idiots. this is why you don't do weighted back extensions. if you want to work out your lower back, heavy deadlifts are much more safer and effective.
>> Anonymous
>>52110
sure, it also means don't hyper-extend the back backwards. interchangable really. but remember neutral doesn't mean straight; your back has a natural lumbar curve to it. don't fuck this up at the top.

>>52112
competant and experienced people can get away with it. i do. but newbies? fuck no. no no no no.
>> Anonymous
So no back extensions for me (none at all, or just not with too much weight?), wtf else do I do? Not that I'm aching to strenghten my lower back...
>> Anonymous
>>52117
once you've recovered? start with rows, deads, sit-ups as well, big compound back movements until you get some experience with what fatigue feels like and how your body works. then start moving into that kind of thing.
>> Anonymous
>>52117

Deadlifts. Get used to wearing a belt too.
>> Anonymous
>>52126
A belt?
>> Anonymous
     File :-(, x)
>>52130

a belt
>> Anonymous
Is that really necessary? How about I don't put any strain on my back? Fuck, this exercise deal is complicated.
>> Anonymous
>>52148
you must put some load on it or it wont get stronger
and you cant be strong without a strong back
the trick is to load your back enough to strengthen it but not enough to injure it
>> Anonymous
>>52148

Yes; and your back will still get strong wearing it.
>> Anonymous
>>52172
It does? How?
>> Anonymous
It provides a lot of intra-abdominal stability. You'll actually perform better wearing one then without.

And it will make it a LOT less likely for you to pop a disk. Like my trainer said; You can buy a belt for like 30-50 bucks you can't buy new back bones.
>> Anonymous
>>52194
Hmm, how conspicious are these belts? I'm a total exercise noob, i don't want to look like an aspiring wannabe at the gym wearing one of those. Not that it matters if it means it'll protect my back. How do i shop for one of these? How do i know it's not shabby?
>> Anonymous
>>52209
If eating healthy is painful then urdoinitwrong.
>> Anonymous
belts are a waste. just do deadlifts or squats with just the bar and any exercise without weights. work on the form start with 10lbs, 15lbs, 20 etc

http://www.exrx.net/Lists/Directory.html
>> Anonymous
>>52215
Wtf is that supposed to mean?
>> Anonymous
>>52209

Belts at gyms are universally understood as priority gear, most people who squat and do other back intensive exercises wear one.

There are also many things you can do with belts, like attach weights to them to do weighted pull ups.

They're not "silly", they're in fact quite professional.
>> Anonymous
>>52209

also, there's not much in the way of "quality" weight belts. I mean, they either fit or they don't. If they're designed to be weight belts, odds are they work and work well.
>> Anonymous
>>52219
That's weird... I clicked reply to the wrong message. SOmeone somewhere said that eating healthy was "painful".
>> Anonymous
Hey OP you fucking retard. Let things rest to heal if they are painful.

If it becomes worse or stays with you a while, aka a week+ without change then go to a goddamn doctor.
>> Anonymous
>>52231
Indeed, I get that. What I meant to imply was that they'd look too professional on me, considering how I'm a "casual exerciser". Anyway, I'll invest in a belt.