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Why Lunges Might Be Giving You Back Pain


Have you ever felt that annoying twinge in your back while doing lunges? You’re not alone. As a personal trainer running my own online fitness gig, I see this issue pop up all the time. But don’t worry, it’s not just you, and it’s not the end of your fitness journey. Let’s break down why this happens and how you can fix it, in plain English.


Imagine your pelvis (that’s the bony structure where your hips are) is like a bowl full of water. Now, when everything is balanced, the water stays put, right? But if that bowl starts tilting too much, water’s going to spill. That’s kind of what happens to your pelvis when you lunge.


When you lunge, your legs do a lot of work, and they need support from the pelvis. But if your pelvis is like a wobbly table, it’s not giving the support your legs need. It starts tilting and twisting because it’s not stable enough. And just like the water spilling from the bowl, your muscles and joints start feeling the stress.

The main victim here? Your back. It’s like the annoyed neighbor dealing with the noisy party upstairs (that’s your pelvis causing a ruckus). Your back tries to keep everything in order, but with all the shaking and moving from an unstable pelvis, it gets irritated. And that’s when you feel that nagging pain.


So, what can you do? First, don’t rush your lunges. Quality over quantity, always. Focus on keeping that pelvis stable. Imagine balancing a book on your head; you wouldn’t want it to fall, right? That’s how your pelvis should be - steady and controlled. Reduce the amount of reps or weight you are doing and squeeze your butt and your abs to help hold your pelvis in place.


Remember, your body’s a team, and every part needs to play its role well. Keep practicing, stay mindful of your movements, and soon, you’ll be lunging without that pesky back pain. And hey, if you need a hand, I’m just a message away. Let’s keep that fitness journey pain-free and fun!

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