Whether you’re lifting weights, running, or doing yoga, protecting your back is crucial for fitness, and to reduce the risk of back pain later on. Here are 10 tips to keep your back safe during exercise.
1. It starts with a good warm up
A proper warm-up is essential for preventing injury, especially to your back. Spend at least 5-10 minutes warming up your muscles and joints before diving into your workout. Dynamic stretches, such as leg swings, arm circles, and torso twists, help improve blood flow and flexibility.
2. Maintain good posture
Poor posture is a leading cause of back pain, especially during workouts. Whether you’re lifting weights, doing cardio, or even stretching, keep your spine neutral. Imagine a straight line from your head to your hips. Engage your core and avoid slouching or arching your back.
3. Strengthen your core
A strong core supports your spine, reducing the risk of back injuries. Incorporate exercises like planks, bird dogs, and dead bugs into your routine to build core strength. A stable core not only protects your back but also improves your balance and overall performance.
Tip: Always tuck your pelvis and perform lifting movements with the biggest muscle in use. This will protect your lower back
4. Lift weights correctly
If you’re lifting weights, it’s vital to use the correct form. When doing exercises like squats or deadlifts, always bend at your knees and hips, not your lower back. Keep the weight close to your body, and engage your core muscles to provide support. Don’t rush the movement—control is key.
Tip: Tuck your chin in to elevate the pressure on your spine
5. Avoid overtraining
Overworking your muscles without adequate recovery can lead to back pain or injury. Follow a balanced workout routine that gives your muscles enough time to recover. If you’re consistently feeling soreness in your back after workouts, it’s a sign that you need to rest and reassess your routine.
6. Use the right footwear
Your choice of shoes can impact your back health, especially during high-impact activities like running or jumping. Ensure that your shoes offer adequate support and cushioning. Proper alignment begins from the feet upward, so wearing worn-out or inappropriate shoes can lead to poor posture and back strain.
7. Stretch after your workout
Stretching after a workout can help release tension in your muscles and improve flexibility. Focus on stretching your hamstrings, hips, and lower back. Yoga poses like the cat-cow stretch or child’s pose are great for elongating and relieving pressure on your spine.
Tip: The frog pose stretch is a great one to release tension on your hips and ease back pain.
8. Focus your breathing
Believe it or not, how you breathe during exercise can affect your back. Holding your breath during strenuous movements can cause you to tense up, increasing the risk of back injury. Focus on controlled breathing, exhaling during the exertion phase of an exercise, and inhaling during the release.
9. Listen to your body
Pay attention to any signals your body is giving you during exercise. If you feel discomfort or pain in your back, stop immediately and assess your form. It’s always better to prevent injury than to push through pain and worsen the problem.
10. Call a PT
If you’re unsure whether you’re exercising with proper form, consider working with a personal trainer or physical therapist. They can assess your technique, recommend modifications, and help design a workout plan that supports back health.
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