If you’re one of the 80 percent of adults who experience lower back pain at some point in your life, you know how debilitating it can be. You may not know that many cases of lower back pain are caused by preventable mistakes people make when exercising.
You’re probably familiar with the saying “no pain, no gain.” But when it comes to working out, there is such a thing as too much pain. Some common exercise mistakes can lead to lower back pain. Read on to learn about eight critical exercise mistakes that cause back pain, so you can avoid them and get back to living a pain-free life.
Remember that poor performance might negatively impact your general well-being. Therefore, see your doctor before beginning any physical training program. This check-up will ensure your safety and achieve outstanding results, especially if you already have a lower back issue.
1. Not Preparing
Back discomfort can be brought on by—or made worse by—not warming up. Your muscles will strain and maybe rupture if exposed to any sudden, powerful force when they are stiff and rigid from lack of use or from not having warmed up.
Therefore, if you want to prevent injuries to your back, start any training session with a warm-up program. The American Heart Association claims that engaging in a dynamic warm-up will assist boost the temperature and plasticity of your muscles, thereby preventing injury during your exercise regimen.
Therefore, you must include mobility exercises in your warm-up routine that work to open the hips, shoulders, and upper back. Then, perform some stability exercises emphasizing using your shoulders, obliques, glutes, and back core muscles in a forward and backward motion.
Make sure you warm up for at least five minutes before any exercise.
2. Beginning with Large Weights
Most injuries sustained during weight training result from hefty weights. Even though you might want to push yourself, you should think about beginning with light weights and working your way up to larger ones.
Start lifting and keep an eye out for any pain. If you feel any unease, lower the weight. For instance, if lifting 30 lb dumbbells makes you uncomfortable, switch to 25 lb dumbbells instead. Also, keep in mind that experiencing discomfort while exercising is never natural.
So start with the fundamentals and never lift anything that causes you pain.
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3. Inappropriate Exercise Methods
Some workouts require your back muscles to function correctly. For instance, performing exercises like squats and deadlifts will need you to bend your back. Therefore, ensure that you complete the action perfectly to guarantee that your workout is safe.
Fitness coaching is the most incredible option if you are unaware of the proper technique. You will collaborate with a fitness coach to ensure you perform your workouts correctly.
4. Too Much Pressure
Most people don’t immediately feel pain in their lower back after exercising. They apply excessive pressure to one area for an extended time, which eventually causes pain to become apparent. You should note that overusing a particular muscle group or performing repetitive motions can cause a discrepancy, sluggish wear, and strain on the muscles and joints.
Once again, working with a personal trainer will benefit you because the individualized programs will include various workouts that concentrate on different muscle areas.
5. Incorrect Use of the Gym’s Equipment
The incorrect use of gym equipment can cause back pain. For instance, employing pulldowns behind your neck might make it incredibly simple to injure your neck and shoulder joints. This exercise restricts joint movement and exerts pressure on the joints. On the other hand, if you overextend your back while bench pressing weights and do not use your muscles for support, you risk developing back pain.
6. Ignoring the Muscles in Your Core
Your front and lateral abdominal muscles and the rest of your core muscles are crucial for maintaining your spine. These muscles serve various purposes, so strengthening them requires a systematic, incremental approach (stability, mobility, stamina, strength, and power moves). However, suppose you don’t develop the strength in these muscles. In that case, your body will rely on other supporting structures like ligaments and spinal discs, which can cause back pain.
7. Disregarding Back Exercises
Training your back can be intimidating, especially if you have a history of injuries or are prone to spasms. And while there are many ways to manage back pain, the majority are debatable and contain conflicting scientific data.
Choosing a pain treatment strategy can therefore be very stressful and complicated. Strength training, fortunately, has miraculous effects.
The best technique to strengthen your bones and muscles is through weight training. It’s critical to keep working on strengthening your back, which is crucial for supporting your spine and maintaining general stability. Additionally, having stronger back muscles makes you less prone to accidents and better equipped to deal with discomfort and accidents.
8. Overexerting your Body
Pain is never acceptable when exercising. So be aware that straining your muscles to the point of pain can result in back pain and weariness. As a result, it’s crucial to pay attention to your body and give it the time it needs to recuperate.
You Can prevent lower Back Pain With Personal Training.
Exercise can cause lower back pain, especially if you already have a back issue. Setting acceptable fitness objectives, starting slowly, staying below the weight that causes pain, and working with a personal trainer can help you avoid back injuries when exercising.
Your best option for a personal trainer is Brian Smith. While you exercise, he will examine you to see whether you are compensating. Then he will design a fitness program to help you eliminate your back discomfort. Call him right away!
In conclusion, it is crucial to be aware of the common exercise mistakes that can cause lower back pain. By avoiding these mistakes, you can help to keep your back healthy and pain-free. If you are experiencing back pain, talk to your health professional to find out what exercises are safe for you to do.