What to do with a sore lower back after exercise?

[Hormonecure]

So, my lower back is prone to being sore - on and off - several months no issue, then it gets sore. I did a HITT class on Sunday, it was so-so...then nothing until today - did a Boxercise class - and it's been sore since then again.

I know my glutes don't
firing up as best as they can, but I thought they were getting better., But I do a lot of exercise, all different sorts to strengthen whole body.

Any thoughts on a) what might be causing it b) what I should do to prevent it getting worse?

Sign up for Pilates classes?

Pilates will strengthen the muscles in your core and around your spine, and help correct any minor misalignments which could be aggravated by exercise. If you have tight glutes/hamstrings, look out some piriformis stretches.

I had the same issue and was advised to do Pilates. It takes a while to see the difference but it really helps. If I stop doing Pilates for any length of time, my backache starts up again.

I’d probably give anything high impact a rest - or at least, not so it every day. I have a truly rubbish back with a number of disc issues, and surgeries, and Pilates has been pretty life changing. I would also recommend swimming, as it doesn’t have the same impact issues. As PPs have mentioned, stretches for the piriformis area are also good - but watch not to over-stretch the hamstrings.

Ok, thank you all.I think I will do some pilates. But I have to keep exercising - mental health issues otherwise.

I do a strength and conditioning class with light weights. Is that ok?

I do a strength and conditioning class with light weights. Is that ok?

I'd suggest you mention your sore back to the instructor before the next class, they will hopefully be able to tell you if there's any moves you should adapt or avoid.

Have you tried glute activiation exercises? There’s some examples on YouTube. A friend who is a physio recommended them to me when I was having hip pain whilst running and it sorted it.

Basically they are supposed to ‘wake up’ your glutes before your exercise so they engage properly and support your other muscles. They seem quite similar to pilates exercises to me, so might be worth a go.

But yes to a good pilates instructor - it makes such a difference to core strength / posture etc.