I have (I thought!) a strong core, I have been doing core (and strength/stability) exercises regularly as part of my tri training for several years.
I have noticed however, that my core muscles are not very balanced in my lower back and glutes. Nonetheless, in terms of basic strength exercises my left side and rights show little difference (eg lunges, step ups, side planks, etc), which is fine in a general sense.
But my lower back muscles on my right hand side are significantly smaller than those on my LHS, and at the glutes (med, max) too. I have difficulty engaging my glutes properly (though am inproving), and this is more pronounced on my right side.
Why?
Could it be my work - I spend a lot of the day seated but I would expect it to affect both sides then. I am right handed, so it’s not favouritism (I think …?). I swim bilaterally and am fast at all 3 disciplines. Occasionally I get phantom pains in my RHS lower back, above my pelvis, but there are very minor.
What can help in terms of exercises? I know I can side plank on my RHS longer than my LHS already! Most core exercises use the whole core so how can I target muscles that
use these?
Same problem, left side. One legged peddling on the trainer seems to benefit the most, but I’ve still never got 100% equal after 10 years. Left side will hurt and be tighter after a long, hard ride.
Go to a Check certified trainer or pilates instructor and have them write you a program to get balanced. it’s worth the money and no time is wasted floundering around getting bad advise.
After rowing at the collegiate level for 2 yrs, I noticed that one side had wayyyyy out-developed the other- but this is wholely to blame on rowing port for the entirety of two years- even in the off season on the ergs Id notice a difference- and lets just say shrugs and most other lifting was a totally different animal- side dependant…
Now I doubt that thats even close to what you’re experiencing- but Im pretty much symmetrical 4 yrs later- if thats any consolation
I was having some weird back issues a few years ago and it turned out that it was because I was sitting on my wallet all day and it threw everything out of balance. I don’t know if this could be part of your problem or not, just thought I would throw it out there:-)
I was having some weird back issues a few years ago and it turned out that it was because I was sitting on my wallet all day and it threw everything out of balance. I don’t know if this could be part of your problem or not, just thought I would throw it out there:-)
Echo that. That was one of my first thoughts, is that a surprising # of back complaints are due to fat wallets on one side of the butt.
I was having some weird back issues a few years ago and it turned out that it was because I was sitting on my wallet all day and it threw everything out of balance. I don’t know if this could be part of your problem or not, just thought I would throw it out there:-)
Echo that. That was one of my first thoughts, is that a surprising # of back complaints are due to fat wallets on one side of the butt.
John
As well as carrying some type of a messenger-style bag or routinely leaning to one side at your desk (ie leaning on your left arm while using the right for the mouse, etc)
Brandonecpt - hmmm you could be on to something there. I use my right hand for the mouse and tend to rest a little with my left arm. But I’m not sure how this affect my butt??
Yoga? - As I said I do a decent amount of prehab and core exercises already, my core should be fine, or at least balanced. I would not do yoga, it would bore me to tears (to be frank).
Today I found I appear to be getting mild (dull but nonetheless present) pain just about my coccyx on RHS only - it appears some tendons (ligaments?) or some sort of attachments going from my coccyx into my butt (to my hip joint or pelvis I assume) are very tender. They appear to be under some abuse. Not sure why though, I don’t get pain there when training and do not subject that area to severe forces?
i can’t speculate on the cause but will pose a possible solution. what i’ve seen is that people tend to think it is important to do exercises symmetrically. 10 curls with 30# with the right arm so 10 curls with 30# with the left are. stretch 20 seconds on the left, stretch 20 seconds on the right. i think that it is important to no restrict yourself this way but instead pay attention to any weakness or imbalances and try to correct them as well as find out if there is a cause and correct that. so, if the left are is weaker do an extra set on the left arm. if one side is tighter stretch that side longer. it requires a bit more vigilance and self awareness but it’s worthwhile. if you are active in sports you will almost always favor one side so you have to work to try to keep it from getting out of control.
I see what you are saying and to an extent that is something I would like to do. That’s achievable for general exercises (lunges etc). But what about core ones? Most involve the entire core, and thus it is difficult to isolate one weakness, and tricky to stop one dominant side compensating for another. Side plank is only going to get me so far! I would value suggestions. I do raised bridges with one leg on/off to activate one side. What else?
Still waiting to see my physio … it seems to be deteriorating
To the right of the coccyx in the rear near the right hip? Sounds similar to what I experience and has been described as an S-I Joint problem. (Sacral Ilium) For me the hip doesn’t always rotate properly when I pull my right knee up to my chest while standing. There is a small process (bump) about an inch away on each side from your spine. For my left hip if I put my finger on the spot while I lift the left knee up I can feel it move/slide/rotate ever so slightly downward as the knee comes up. When I’m symptomatic, this movement does not occur on the other side. Compounding this, there are nerves running through the area so it gets pretty painful when it flairs up, with a pinching feeling running towards the hams.
(I also just remembered to move my wallet to the front wallet when I read that - habits die hard)
As far as therapy… the best to put the joint back where it belongs is a one legged plank while on your back with your heel planted on a balance ball. Bring your hips up level and feel the stretch in the hamstring. Hold for 10s, 2 or 3 sets each leg. Its a back/core/hamstring issue.
I’m trying to get into yoga but before I get in front of any sexy yog-ites I’d prefer to achieve some competence. And it’s boring and fluffy with centering and soul searching - maybe that’s because I’m using the lamest DVD I could find at Target as an intro. (but it fits my budget). As lame as it is, can’t argue with how I feel afterward. It’s good to work on the things we suck at. Sucking at a core strength activity is probably when I experience SI symptoms anyways.
Disclaimer - I’m passing this along from a patients perspective. Pay some money if you want someone accountable. PT?
i have a swiss ball, 2-2.25lb wrist weights, 2-5lb leg weights, a mat, a chair and a stretch cord.
with those (about $50) i can come up with a hundred core exercises.
