Recently I have been trying to start an exercise regime because my wife and I are wanting to start trying for a baby. I've led a semi-active life. My job requires me to walk a lot, but other than this, I do very little exercising. I run on the treadmill 3 days a week, a half hour each time. I range from 3.0 mph to 4.0 mph. I do not tire easily on the treadmill, but my problems come the next few days. When I wake up (or on the evening of the first off-day), I have pain along my spine. It hurts to take a deep breath. I also have other pains, mainly throughout my back and sides. I once tried the treadmill's incline and the next day my lower right side/back hurt and now hurts on and off. I've been doing the treadmill for a little over a month and was wondering what I need to do in order to not be in such pain each time. I want to add strength training but I'm afraid of overdoing it. I feel like I have very brittle muscles, as it seems I'm doing the bare minimum. I can't imagine scaling it back. What do I need to do in order to make my workouts hurt less and be more successful?
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Trying to get into shape at age 33.
- Thread starter mrguy123
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PFT.Damien
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I have pain along my spine. It hurts to take a deep breath. I also have other pains, mainly throughout my back and sides. I once tried the treadmill's incline and the next day my lower right side/back hurt and now hurts on and off.
I am not a doctor, nor do I have enough information to tell you what or why this is happening. It could be a variety of things. A physiotherapist could be very helpful in identifying the problem.
Definitely do some strength training. Even if you do one set of a bodyweight movement you can gain some muscle and strengthen those bones. If you are worried about pushing yourself too far make sure to take a 2 minute break after each set of exercise, then continue when ready.
Make sure to do some stretches after you finish your runs. It may help if you stretch daily. Don't agonize yourself, just make sure you feel the pull. Overstretching does cause problems. But gradual slow stretching can help improve your muscle health.
Although I'm not an expert, the pain you're experiencing doesn't sound normal to me. I would advise seeing a doctor and explaining your symptoms to him. You need to rule out any problems causing the pain before you try increasing your workouts and maybe causing damage. I'm in my 50's and just started being active, working out at the gym 4 days a week for an hour. I have back and hip issues that I previously had physical therapy to lessen the pain, I was also grossly out of shape and still didn't experience the pain you have upon starting my regime. In the meantime, is there any way you can try non-impact cardio? That might help. I stay away from the treadmill. I do the elliptical, stationary bike, and swimming. Weight training is of course very important, but although I do it I don't know enough to offer advise in that area except to say start with light weights. I also wonder if it could be some kind of vitamin deficiency. I used to get really bad muscle cramps all through my body when I first started. I started taking potassium and magnesium and they went away (but again, I knew previously from a dr. that I tend to be low on my potassium). Good luck!