“I have a dull pain in my lower back. How can I treat it?”
I have been doing zumba lately and I've also noticed a pain in my lower back. I'm suspecting it's due to sudden activity while being overweight. What can I do to protect myself?
30 Answers
Make sure that you stretch daily and you might need to see a chiropractor if the symptoms do not improve.
This is a common complaint when people begin a new activity. This should be evaluated by a physician/chiropractor to accurately diagnose the cause of your pain. But, most commonly this comes about by parts of your body that are not working properly due to prior injuries, bad posture, repetitive strain, etc. When you start being active or doing new activities the abnormal function causes stress in other areas and you can get the symptoms you are feeling. If this is the case then your chiropractor would prescribe a course of adjustments to restore the normal function and give you some exercises to help stabilize the area so the problem does not return. This should be a simple problem that any Chiropractor could help you with.
Glute and abdominal activation will help a lot with this, such as glute bridges and planks. Your posterior vertebral muscles may be over active.
If exercises created a pain I would strongly suggest a chiropractic examination to see if your body was uneven and by doing exercises your are making this posture worse.
Hope this help,
Dr S aka Dr. Awesome
Hope this help,
Dr S aka Dr. Awesome
One of the most important things you can learn to do is to listen to your body. When you have pain, your body is telling you that there is something wrong. Continuing to do things that are causing you pain and hoping that the pain will just go away is not a good idea. Pain can be present for a variety of reasons. If the pain is only brought on by physical exertion, such as exercise, first try taking it down a notch. If you are starting a new exercise program, your body might just not be ready for that level of activity yet. Slow down to a more moderate level and see if the pain improves or goes away. If it does, you may need to just take things at a more moderate level until you build up the strength for more. However, sometimes the exercise or activity only makes us aware of an existing problem, such as joint restrictions in the spine or an imbalance in the pelvis. You may have adhesion in the muscles you are unaware of or muscles that are already overworked and can't handle the additional strain. If pain does not decrease with slowing down or persists when not
exercising, it would be beneficial to visit a chiropractor for an assessment. Chiropractors are well trained in musculoskeletal conditions and can determine where your pain is likely coming from, as well as provide treatments and therapies that can correct the problem and/or improve the symptoms. Chiropractors use physical treatments and therapies rather than
drugs or surgery. Treatments are not painful and usually take 30 mins or less. You can even continue to do a lighter version of your exercise routine while receiving care (in most cases).
exercising, it would be beneficial to visit a chiropractor for an assessment. Chiropractors are well trained in musculoskeletal conditions and can determine where your pain is likely coming from, as well as provide treatments and therapies that can correct the problem and/or improve the symptoms. Chiropractors use physical treatments and therapies rather than
drugs or surgery. Treatments are not painful and usually take 30 mins or less. You can even continue to do a lighter version of your exercise routine while receiving care (in most cases).
Hello,
If you are just starting an activity like Zumba, it will probably take a week or two to get used to the activity. Try icing and stretching the affected muscles. Do the Cat-Cow stretch, glutes, quads and hamstring stretches. If you are feeling pain more at the belt line, or at one of the two dimples, this would be inflammation of your sacroiliac joints. Try the stretches first and if the pain does not decrease, seek the help of a chiropractic physician to determine the cause of your pain and treat the cause.
I hope this helps.
Take care and be well,
Dr. Eric Miller
If you are just starting an activity like Zumba, it will probably take a week or two to get used to the activity. Try icing and stretching the affected muscles. Do the Cat-Cow stretch, glutes, quads and hamstring stretches. If you are feeling pain more at the belt line, or at one of the two dimples, this would be inflammation of your sacroiliac joints. Try the stretches first and if the pain does not decrease, seek the help of a chiropractic physician to determine the cause of your pain and treat the cause.
I hope this helps.
Take care and be well,
Dr. Eric Miller
You should always consult your doctor or chiropractor to discuss your approach to physical activity. If you are new to an increase in activity, then you should stay within your tolerances. If the pain continues, a visit to your chiropractor will ease the discomfort and give you the opportunity to determine what you may need to avoid initially to possibly prevent injury.
Samuel Cirone
Chiropractor
Stretch before exercise
Don”t overdo the Zumba
Rest for one week
See a chiropractor for a low back adjustment, as back pain may be indicative of a pinched nerve
Do everything in moderation
Dr. Cirone
Don”t overdo the Zumba
Rest for one week
See a chiropractor for a low back adjustment, as back pain may be indicative of a pinched nerve
Do everything in moderation
Dr. Cirone
There are warmup stretching exercises that you can do before the Zumba and every day as well.
Certainly you should see a chiropractor to examine your spine, your pelvis, your musculature to determine what is going on with your back. They would advise you on specific treatment options as well as preventative measures you can take.
Certainly you should see a chiropractor to examine your spine, your pelvis, your musculature to determine what is going on with your back. They would advise you on specific treatment options as well as preventative measures you can take.
Caitlin Zietz
Chiropractor
Hi there! I would find your local chiropractor to ensure your spine and pelvis are in proper alignment and request strengthening exercising to stabilize so you can prevent injury.
Best,
Dr. Caitlin Zietz, B.Sc., D.C.
Best,
Dr. Caitlin Zietz, B.Sc., D.C.
Yoga and stretching are great ways to loosen up your low back. It is very normal to have some discomfort while beginning and new exercise routine. That is why it is important to ease your way into exercise. If you are overweight, you'll be tempted to do a lot of high impact and high intensity exercises. They will irritate your joints, and cause injury. It is important to listen to your body, take breaks and go easy when you need to, which is most of the time. Pain is your body's self protective mechanism, listen to it. The old adage of no pain, no gain is extremely inaccurate, especially the older we get.
I hope that this helps you out.
I hope that this helps you out.
You will want to really focus on keeping your core tight while working out. That will prevent injury. Dull, achy pain may be muscular due to you working them and causing fatigue. As you get stronger, this will stop. If you have not seen improvement after about 2 weeks of working out or if you start getting more intense pain, I would contact your Dr. of Chiropractic to ensure you are not hurting yourself.
Dr. Webb
Dr. Webb
It sounds like the culprit of your pain is the Sacroiliac (SI) joints, these joints hold the pelvis together in your back. With a recent increase in activity and being overweight, those SI joints may become unstable and cause the muscles of the low back to become tight and sore. I recommend applying ice to the SI joints daily for 10 minutes after exercise, walking at least 30 minutes daily, and performing Kegel exercises to strengthen the muscles of the pelvic floor to stabilize the entire pelvis.
Hello,
First, you should have your back checked by your chiropractor. I can't tell what is wrong with you from an email, but I can give you some suggestions which do not replace the need for a medical evaluation. It sounds like you overdid the Zumba. Whenever starting a new exercise program, it is always a good idea to start slow and do less than you think you can. It is so easy to do too much and end up paying for it later. It sounds like you have inflamed your lower back, either irritated nerves, disc, or muscles. A chiropractor can examine you, find out what is wrong, and get you back on the road to Zumba. If you put heat on your low back, take it off and use ice instead for 15 to 20 minutes, then take it off for 20 minutes. You can reapply as often as you need to and it will help with inflammation and pain.
In health,
Dr. Steven Moon, D.C.
First, you should have your back checked by your chiropractor. I can't tell what is wrong with you from an email, but I can give you some suggestions which do not replace the need for a medical evaluation. It sounds like you overdid the Zumba. Whenever starting a new exercise program, it is always a good idea to start slow and do less than you think you can. It is so easy to do too much and end up paying for it later. It sounds like you have inflamed your lower back, either irritated nerves, disc, or muscles. A chiropractor can examine you, find out what is wrong, and get you back on the road to Zumba. If you put heat on your low back, take it off and use ice instead for 15 to 20 minutes, then take it off for 20 minutes. You can reapply as often as you need to and it will help with inflammation and pain.
In health,
Dr. Steven Moon, D.C.
Implementing some core exercises to strengthen you’re abdominals, obliques and back muscles is a great way to stabilize the low back and help prevent future recurrences of low back pain. Great question and good luck with Zumba!
In health,
Dr. Iwanski, D.C.
In health,
Dr. Iwanski, D.C.
It is always necessary to find the true cause of any malady. For example, it could be a muscle, a pinched nerve, dehydration, referred pain from the heart, gallbladder or pancreas to name a few. Successful treatment comes from finding the true cause, which is my first line before commencing with treatment.
Dr. Homer Wall
Dr. Homer Wall
Do core strengthening and stretching. See your chiropractor if it persists.
Hello,
The biggest thing that you can proactively do to help with low back tension is to stretch it to loosen up both before and after exercise. The hip flexors, hamstrings, and quads are all very important muscle groups to stretch out if you are having low back pain.
The biggest thing that you can proactively do to help with low back tension is to stretch it to loosen up both before and after exercise. The hip flexors, hamstrings, and quads are all very important muscle groups to stretch out if you are having low back pain.
Well you can make sure you stretch and loosen up before your workouts. Next you can use some ice to help take out some of the soreness. 15 min sessions is recommended. If the pain persists for more than 5 days you can have it evaluated. Chiropractic/acupuncture/ or other types of alternative therapies are recommended. From there you can discuss a plan for future prevention.
Getting properly evaluated is always the best bet. A proper history, hands on examination, xrays and a nervous system scan are all recommended. Dull, achy annoying low back pain patterns are typically caused by a subluxated state which causes inflammation of the local joints, nerves and discs. Proper specific adjustments, soft tissue release work and specific stretching protocols will restore proper movement to the spine, decrease pain and keep you exercising so you can lose that extra weight.
Hi! Thank you for inquiring!
Without an intake and examination, it is difficult to make recommendations. However, injuries can be treated through chiropractic care, acupuncture, fire cupping, just to name a few. Again, an intake and exam would be warranted before proper recommendations can be made.
I hope this helps! Feel free to call me with any questions!
Angie Skokos, DC, MS
Without an intake and examination, it is difficult to make recommendations. However, injuries can be treated through chiropractic care, acupuncture, fire cupping, just to name a few. Again, an intake and exam would be warranted before proper recommendations can be made.
I hope this helps! Feel free to call me with any questions!
Angie Skokos, DC, MS
You might have injured your back due to perhaps being new to Zumba and it working different muscle groups. Or perhaps, you might have twisted improperly in class. The best advice is for you to go see a chiropractor to examine your spine and come up with a treatment protocol to fix the cause of your problem.
Without knowing the exact cause of the pain or doing a history and examination to know what the condition might be, conservatively, the "RICE" approach is a good way to begin. Rest, Ice the area, Compression, and Elevation, if required or needed. Begin your workout slowly and work your way into condition. Try not to jump right in and keep up with everyone from the onset.
Zumba dancing involves a lot of flexion (bending forward) of the lower back. A great exercise to do is a back extension which is basically like a push-up, but you’re keeping your pelvis on the ground as you push up. It’s kind of like the yoga pose called “cobra”. I would do 2 sets of 10 reps of that movement. Just go up until you touch the pain and then go back down. If there is sharp pain as you’re going up, stop doing this exercise and we’ll have to modify that movement. Hope that this helps.
Isometric core exercises and avoid sudden twisting or bending.
Begin with a sustained core building program, i.e., Pilates. Obtain a proper diagnosis for your new injury and do not ignore signs that can become more complex if ignored.
Slow, long stretches before any work out, at least for 5 minutes
To better answer your question, I would need to inquire about your pain in more specific terms to determine it’s precise origin and thus be in a position to make the appropriate recommendations in order to provide an effective remedy for it. While it’s been universally understood that excessive sudden or chronic weight gain can cause a nagging type of low back pain, typically from my past experiences, this type of situation has usually been coupled with another precipitating factor/s. For example, a person whom has been suffering from the effects of diabetes which we now know is a universal disease affecting the microvascular vessels which supplies all the organs and tissues of the human body. It is also commonly understood that when a person is afflicted with diabetes, that become less active and tend to Be more sedentary as far as their lifestyle is concerned. This in turn will have a drastic effect on the musculoskeletal system and can manifest in nagging aches and pains throughout the body and the low back being a very common location.
So this is just one example that I tried to make a very important point that for any doctor to determine what is the best scenario to deal with a goal, nagging low back pain, he/she will need to conduct a detailed patient history followed by a focused physical examination in order to attain a complete understanding of its exact precipitating factors and root cause.
Then and only then can possible remedies and recommendations be entertained. I hope this will shed some light to your question.
So this is just one example that I tried to make a very important point that for any doctor to determine what is the best scenario to deal with a goal, nagging low back pain, he/she will need to conduct a detailed patient history followed by a focused physical examination in order to attain a complete understanding of its exact precipitating factors and root cause.
Then and only then can possible remedies and recommendations be entertained. I hope this will shed some light to your question.
Rest for a couple days and stretch more after your Zumba session. Make sure to warm up before your class. Start with one session a week and gradually increase classes every 2 weeks. If you have been sedentary for a long time, your joints will resent the sudden, aggressive movements of a Zumba class. You might also be misaligned. Please visit a doctor of chiropractics and get your spine checked. Enjoy Zumba :)
Strengthening your core with yoga and plank exercises can help protect your spine
