Work Through That Back Pain!

Dear Fitness Coach,

Last January my BFF signed me up for CrossFit, and I did really well. All the top 10 reasons you give to exercise are correct. I joined a full-service gym but don't sweat much. I would use heavier weight at body pump class. I hurt my back. Should I just grin and bare it? Also I find going first thing in the morning is essential. How do you get the results equal to CrossFit? I would use heavier weights but pulled my back out. I am still going to go but worry I will hurt my back more. Maybe being in front row would help - I could model instructor. What do you think?

Thanks,
Demotivated


Dear De...,

To answer your question about getting the same kind of results at the gym as you had gotten at CrossFit - it's all about intensity. The more intense your workout, the more fit you will become -that is why CrossFit works. It is coach-directed, very high intensity workouts, and at the end of the session you are sweat-soaked and energy-depleted. Ideally, that's how you should feel after every workout, regardless of the type of exercise that you are doing. The closest thing to a CrossFit workout in a big-box gym is a boot-camp class. If your gym offers a boot-camp-style class, try to attend that twice a week - and a weight training class for your third workout.

Your back issues are most likely a result of your form, not the amount of weight or resistance you are using. It's important that you remain active or the pain can get worse. Before class starts mention to the instructor that you would like to be corrected on your form, especially during the squat/lunge segment of the workout. Once you are doing the exercise properly you should not experience any pain or discomfort and can focus in on going heavier on the resistance. In between classes, stretch out your back using yoga positions: I like the downward dog and cat/cow positions the best. Work on strengthening your core, which will help prevent lower-back pain. Planks are the gold standard.

Thanks for your letter, and great job on keeping up with your fitness. It's hard to stay consistently motivated day in and day out, so do not be discouraged! I always tell my clients and members to treat exercise and going to the gym like your job: Some days will be better than others. Instead of a paycheck, your payday will be more energy, less stress, better tone and a whole host of health benefits!