Lower Back Pain During Pushups

[Metsfan4790]

I was doing push ups and have no problem at all, except my lower back begins to hurt, it's not sore, it just hurts. I can't think of how else to explain the feeling. At the lowest point during push ups I am at about 2.5 inches off the ground. Any idea what the back pain could be from and/or how to get rid of it.

[H.R. Cufnstuf]

I'm no doctor but i'm pretty sure that's not supposed to happen =/

[Whitebear]

If you have back pain when doing push ups you can start by doing it on your knee instead of your feet...

Also your lower back or abs might be not strong enough. do sit ups and do exercise for your lower back. A good one is about the same thing than push ups...

the way to do it is to take the push ups position with your hands in front of you and not on the side, except that you have to take position on your forearms instead of your palms..... you can vary the difficulty by moving your forearms forward or towards you..... stay in this postion for about 30 seconds or until you have pain... your back have to be straight, when you lower back is curving towards the floor its time to stop.....

[Hekim]

I'm not sure if you go to the gym, but theres a exercise called glute-ham raises. Basically it's a stand that is at a 45 degree angle that you lay on, and you bend at the waist down to the floor. Then you raise your body up with your lower back using your body weight, or holding onto plates, etc. That can strengthen your back, but be careful since you have pain when you do the reps. I know when I do these, it hits the lower back very good, even with your own body weight. Here's a pic of the bench:

http://www.fatbars.com/images/782_Wide/I_HE45D_SB.jpg

[Whitebear]

The option said in the last answer is good but the other way to do it if you dont go to the gym is by stand up with your back against a wall with your legs straight with holding 1 dumble weight with both hands ( vertical) and you lean forward ( towards the floor) without folding your legs..... then you come back to the initial position slowly.

[Metsfan4790]

Thanks for the replies. I don't have access to a gym, so I'm going to try the second option, in addition to keeping up with the sit-ups, and hope for the best.

Thanks again.

[Whitebear]

dont rush with your back.... if you have pain stop... dont overtrain and do it progressively..... with the dumbel you can start with 20 pounds and if you need more heavy you just have to adjust but dont forget to do the movement slowly....

[cruzmisl]

Very likely your core strength is low. Your body has a built in weight belt, it's called your abs, so be sure to use it. When doing the push ups flex your abs like someone is going to punch you in the stomach (don't forget to breath). Also be sure your back is straight and not sagging at the lumbar spine. You can also do prone bridges, side bridges etc that will also help.

As far as the 45 degree back extension goes if you feel it in your lower back your doing them wrong.

[The13ig13adWolf]

Very likely your core strength is low. Your body has a built in weight belt, it's called your abs, so be sure to use it. When doing the push ups flex your abs like someone is going to punch you in the stomach (don't forget to breath). Also be sure your back is straight and not sagging at the lumbar spine. You can also do prone bridges, side bridges etc that will also help.

As far as the 45 degree back extension goes if you feel it in your lower back your doing them wrong.

nice post.

[joma]

simple answer, your not keeping your back straight during the pushup

i had the same habit

why? it makes the pushup easier tricking yourself into thinking you can do more

when pushing up, force yourself to concentrate the energy on your arms instead of bending your back to make the pushup easier

[AndyG]

I had this same thing occur when I was trying to get in shape, my lower back was hurting after a few days of pushups. I then decided to switch to doing a weeks worth of situps and leglifts and it did wonders.

It's amazing the shape you can get into with simple exercises. I also stopped eating Jack in the Box everyday which helped also. :P