Breathing-related back pain after pilates....what should I do?

Question

I work out at home, and alter my core pilates to "step up" the level, so that I give my abs more of a workout. When I do the Hundred, I lower my legs more than 45 degrees, and whenever I'm done I get a pain in my chest cavity and my back between my shoulder blades when I breathe out. Any ideas what this may be? Also, does anyone know of any workouts that give noticeable ab results but are easier on an injured back?.....I was in a tumbling accident early on in the football season and am still not back to normal. Thanks for the help!

Answer 1

OK, I teach Pilates and the first thing I would say is that you shouldn't be lowering your legs that far unless you have VERY strong abs. It sounds like you are not stabilizing your shoulder girdle/ribs well -- are you imprinting when you do Hundred? Are your ribs down toward your navel? Are you initiating arm movement from the lats, not the delts? It sounds like you are not maintaining scapular stabilization across the shoulders (not using your rhomboids to pull the scaps down into a flat V along the back). Also, are you breathing using your transversus and obliques, or just chest breathing? Pilates is great for injured backs, but you MUST modify the exercises. If your back is injured, for example, I would NOT let you do Hundred with legs on the diagonal, and depending on the injury, I might not let you do things in a C curve position (e.g. lumbar disk injuries). Bottom line, you should train with a knowledgeable, certifed pro who can help you with a modified routine.

Answer 2

Don't do Pilates. My physical therapist said you need to have alot of core body strength to do Pilates or you will injure yourself.

Look in some fitness magazines for tips on working your abs. If you do crunches, keep your knees up (so thighs are vertical), that is the method that has less stress on your back. For lower abs, place your hands under your hips as you lay on the floor face up. Raise your legs off the floor just a few inches, hold for a few counts, release, and repeat for sets. Also, in the same pose, "bicycle" your legs up and down. I did all of these exercises when I used to take aerobics and I had great abs and no problems with my back.

Answer 3

Probably not enough deep breathing and then over doing it. Just as over stretching your hamstring would hurt if you over stretched your leg. Its probably not heart pain but chest wall pain. The sternum and intercostal spaces can cause pain if they are not exercised enough and then suddenly stretched with big breaths. Try warming up slowly before you get into big breathing and get some walking and deep breathing in (though do build up to it slowly). 18 years is usually a time of growth and change so unusual pains are not a surprise.