If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising. If you have ever suffered from a herniated disc, pulled muscle or slipped disc, you know the pain of a back injury. Luckily, there are many techniques that you can implement to make sure that even if you’re feeling the burn, your back won’t.
1. Remember the old adage, “Lift with your legs, not your back.”
It really is true and it does make a difference. If you’re lifting weights, this is absolutely vital. Take the time to ask a personal trainer for lifting tips if you’re a bit rusty or completely new. Find the right position for lifting and practice it at home. Your body will get used to the proper way to lift weights and you’ll reduce your risk for injury.
2. Never overdo.
It’s tempting to really take it to the next level, especially when you are motivated to lose weight and you’re seeing results. However, it is best to stop before you reach that wall. Try gradually increasing your workout times and never add a new exercise suddenly. Work into it, and your back will thank you.
3. Stretch and keep stretching.
We all know how important it is to stretch before a workout, but how many of us actually do it? In addition, how many of us actually do it correctly? Again, take the time to work with a trainer or instructor to find out which stretches you should be doing. Let them know which exercises you will be doing so that they can help you stretch the right muscles before hand. A few toe touches and leg pulls are not enough to warm up your back. You’ve got to focus on each part of your body and really take the time to get a good stretch in.
If you take a break or cool down during your workout, you are running the risk of injury. Even if you have already stretched once, you’re going to need to get back out there and do it again. It’s annoying, it’s time consuming, but it’s better than being flat on your back for a few weeks. Anytime you stop for more than five minutes, or if you aren’t really working up to capacity, take the time to re-stretch before moving on to a different exercise.
4. Know your limits.
We would all like to think we’re high level athletes that can bench 350, or do 100 pull-ups. But the fact is, most of us simply can’t. You’ve got to know your limits and you’ve got to listen to your body. There is no shame in doing less of an exercise or lifting a little less weight. It is much better than the alternative.
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Originally posted 2008-09-08 05:22:25. Republished by Blog Post Promoter
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4 comments ↓
I sent you an @ to you on twitter. Lift with your BACK? You can’t be serious. Was this supposed to be tongue in cheek or what?!
I’m a certified personal trainer, have my BS in exercise science and I’m an RN. I also worked in physical therapy for 4 years. I’ve NEVER heard that, ever. Hopefully, you just got it backwards and will correct it soon!
@Kathleen
THANK YOU THANK YOU!! Certainly a dyslexic moment. It is now fixed.
we must always remember the basics of exercise. Fitness cannot be overemphasized, after all, health is our only real wealth. Especially for family fitness.Thanks for the reminder.
A great post that everyone needs to read. I know too many people that have been unable to exercise because they worked to hard and hurt their back.
It’s a sad thing that is actually quite preventable, just be cautious and use the right technique.
Ken Rogers
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