Low back pain in lower body workouts - suggestions?
I'm working through the 30-day challenge and really enjoying it, but I'm noticing a recurring problem in lower-body workouts. My low back hurts, especially on hinge exercises, but also during squat and lunge variations. Every water break, I have to pause to stretch out and rest my back. I am using weights, but get the same pain even in bodyweight-only exercises. I am newly postpartum (4 months) and I know from my most recent round of physical therapy that my back is probably overcompensating for weak glutes, especially since glutes can get very weak during pregnancy. But my real question is - how do I fix that? I am trying my darndest to keep my weight in my heels, keep my back straight, and squeeze through the glutes. I know my PT talked a lot about glute activation before working out but (1) I don't fully understand how that is different than just doing glute exercises, and (2) I don't have time to do a pre-workout workout to activate my glutes (4-month-old baby, hello). Does anyone have any suggestions?
Low back pain in lower body workouts - suggestions?
I'm working through the 30-day challenge and really enjoying it, but I'm noticing a recurring problem in lower-body workouts. My low back hurts, especially on hinge exercises, but also during squat and lunge variations. Every water break, I have to pause to stretch out and rest my back. I am using weights, but get the same pain even in bodyweight-only exercises. I am newly postpartum (4 months) and I know from my most recent round of physical therapy that my back is probably overcompensating for weak glutes, especially since glutes can get very weak during pregnancy. But my real question is - how do I fix that? I am trying my darndest to keep my weight in my heels, keep my back straight, and squeeze through the glutes. I know my PT talked a lot about glute activation before working out but (1) I don't fully understand how that is different than just doing glute exercises, and (2) I don't have time to do a pre-workout workout to activate my glutes (4-month-old baby, hello). Does anyone have any suggestions?