It is important to take care of your back while exercising. Thanks to this, you will protect yourself from the appearance of an injury and achieve better results.
Being at the gym, you need to take care of your back by performing exercises using the right technique. Injuries happen much more often than you think. Pain and cramps can also affect your back. By reading today’s article you will learn how to take care of your back.
How should you care for your back while exercising?
Most people who play sports have experienced some type of back pain at least once in their life. There are different types of injuries, and they can be acute, traumatic or chronic.
Back pain can be caused by overstrain, poor body posture, or incorrect exercise technique. The main causes of pain in the back, neck and lumbar muscles include:
Problems in curvature of the spine
We mean scoliosis, hyperphosis and hyperlordosis. These are extremely common back problems that need to be addressed. Ignoring them can lead to intense pain.
Some people like to show off at the gym during workout and exercise intensely. Experts recommend avoiding movements that put your back at risk or that involve taking unnatural postures.
This is one of the most common causes of back pain. Pay attention to the advice of your trainer. Do the exercises carefully while looking at yourself in the mirror to make sure your posture is correct.
Looking at yourself in the mirror is not vanity. This is done to make sure that the technique you are using is correct.
Overloading or overtraining
This means that you should not use dumbbells, plates or barbells that are heavier than you can lift.
A few extra pounds is usually not healthy. The risk of their inappropriate influence becomes even greater in the case of the back.
Putting on weight can increase the risk of back injury because the intervertebral discs have to support more weight than usual. With every extra kilogram of weight, the spine has to work much harder.
Remember that your back should be taken care of not only in the gym. You should take care of your back by doing every daily activity. If you spend a lot of time sitting in front of your computer, you must have a comfortable desk and chair.
Pay attention to the amount of time you spend looking down at the phone, the way you sleep and the way you walk. These habits can negatively affect the health of your spine.
Hints that will help you take care of your back in the gym
In addition to paying attention to your body posture, you should also keep a few habits in mind while exercising.
Warm up before exercising
Many people ignore the importance of warming up before exercising. However, in fact, warming up helps us increase our stretchability, improve posture, and avoid injury. Take five minutes to warm up. Your body will thank you for it.
Do exercises to strengthen your back
Squats can help you improve your body posture, if done correctly. Your back and shoulders should always be straight when doing squats. This exercise will help you strengthen your back muscles, which in turn will reduce the risk of injury.
You can also do push-ups to help keep your back healthy. Push-ups strengthen the chest and triceps, which will help keep your back straight.
Adjust the load
As we mentioned before, you can’t expect to lift 90 kilos on your first day at the gym. Exercise gradually helps protect against back injuries. Adapt your routine to your abilities.
In order to take care of your back, you should reduce the weight carried (if necessary). Don’t forget to stretch after you’ve finished exercising.