Since I have switched to doing dumbbell overhead press standing instead of sitting (military presses I suppose??) I have been experiencing some pain in my lower back right after I work out. I can't tell if I'm doing the exercise improperly or not. I chose a weight I can do 8 reps and the last two reps get difficult. Maybe I am arching my back or something? How do you prevent yourself from doing this, because I think that is what may be affecting my lower back. I really REALLY don't want to injure my back because I know how bad it sucks. Maybe I am just better off doing this exercise sitting?
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11-14-2013, 12:18 PM #1
- Join Date: Jan 2009
- Location: Pennsylvania, United States
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How to press without hurting your back?
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11-14-2013, 12:23 PM #2
I see a lot of people doing this exercise and arching their back because they are not engaging their abdominals to stabilize themselves. I used to struggle with lordosis - swayback, basically - and went through months of PT to correct exactly this, by learning how to properly engage my abs to keep myself stable. I'd bet money you are "dumping" into your low back by loosening your abs and sticking your butt out a bit. I'd suggest going down a bit in weight and focusing on engaging your core to keep your low back stable. Think about giving a tiny little tuck to your butt and drawing your pubic bone up and forward.
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11-14-2013, 12:41 PM #3
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11-14-2013, 01:09 PM #4
- Join Date: Jan 2009
- Location: Pennsylvania, United States
- Posts: 1,266
- Rep Power: 598
I switched to standing so it would work my core but it seems I'm not engaging it at all. I will try lowering weight and doing more reps so I can do this exercise properly. Even the guy seated in the picture above looks like he is arching his back. I really tried not to do that even seated. I used the bench at a completely 90 degree seated angle. I will try tucking my butt instead of sticking it out although squeezing it does help a little.
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11-14-2013, 01:41 PM #5
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11-14-2013, 08:03 PM #6
Like those above said, lower weight and practice form. Work on core strength.
Also, there's nothing wrong with seated ones.Check out my blog:
http://findingtruth1.blogspot.com/
I write about life, nutrition, exercise, and my own journey to health including personal motivation, inspiration, and challenges I've been able to overcome.
I don't do excuses. Press on!
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