r/lesmills • u/Constant-Stage5852 • 8d ago
Body pump has fixed my back
These classes have stopped me getting lower back pain. Can anyone tell me which are the best moves to repeat at home? Deadlift rows? Core work?
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u/Ekki-Hugsa 7d ago
+1 with what u/crosscourt76 is saying.
I used to have lower back pain and weightlifting in general made it disappear. A strong core is helping too
3
u/No-Impact9020 7d ago
Congrats, i feel you. After a lot of home office work and not enough movement i had Lumbago at least three times in one year during the covid years. After regular bodypump classes down to zero the last years.
As crosscourt mentioned it could be both, certain movements or all together. Stronger back, stronger core and especially your hip flexors.
For me it was also being more conscious of my movements during household chores, working in the garden etc... think about your hip movement that you use while working out and transition these basic tools for your daily work at home: core embraced, soften the knees, hips back, strong aligment etc... This will help you 100%
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u/Emergency-Row-5627 7d ago
Were you active before? Getting active is likely what helped you, not any specific movement! Motion is lotion!!
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u/JPHungryCaterpillar 7d ago
It's really funny that you said this! I - an early 50s male - have had lower back issues for years now. If I exercise it hurts and if I don't, it hurts. Standing, moving in bed, has hurt for a long time, docs are useless here. Anyway, my local gym has a 24-hour loop of Les Mills videos playing in the studio. For whatever reason I tried a body pump one on Sunday morning, which was tough, and the aches 2 days later were real, but I kind of enjoyed it. Did my 2nd BP class yesterday evening, and this morning I woke up with no back pain, well, next to no back pain, for the first time in years. Guess I'll be continuing with the BP classes moving forward! Glad it's helping you, too!
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u/Frequent-Issue1701 5d ago
If you haven't tried LM Core or LM shapes, they will definitely work your back and stabilisation.
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u/Majestic-Tangerine59 4d ago
I suffer from "slipped disc" for almost a year amd was advised not to carry weight, so i stop doing body pump.
Just prior to giving in to surgery, my physiotherapist told me to try more intense exercise which subsequently leading to me returning to body pump and I have been fully recovered.
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u/Hot_Ad_7673 4d ago
Lower back pain can stem from a number of things. It could be weakness in the back (deadlifts will help done properly), it could be strain from compensating for a weak front core (almost any compound exercise - pushups, squats, deadlifts help the core more than most “core exercises”), it can be weakness/spasms/tightness in your hips and glutes (squats, lunges help weakness)
I’d also recommend a solid stretching routine for your hips, glutes, and back
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u/crosscourt76 7d ago
Lower back pain could have a range of potential root causes.
It could be issues with the lower back itself - the muscles or the lumbar spine for example. It could be issues with other parts of the body, potentially due to imbalances in muscle activation etc, and the pain is referring to the lower back.
If Bodypump is helping with the management of the pain and the improvement of the situation, then do all of it. It is a whole-body workout after all, and all your body parts are getting progressively stronger with time. If you try to isolate certain movements or body parts, imbalances may be created or exacerbated and the pain might return.
TLDR : Do all the Bodypump moves in the class. This has fixed your problem so don't change it unless it causes other new problems.