How to Avoid Back Pain During a Workout!

Posted on May 26th, 2013 at 8:10 pm by


badbackWhat is Lower Back Pain?

Lower back pain is most common in adults due to muscle overuse and injury.  Surprisingly, staying active lessens back pain.  Exercise not only strengthens your lower back but your calf muscles as well.  At times, a person may complain about back pain while performing an exercise, this is perhaps because they might be doing the workout the wrong way.

When Is Exercise Not Good?

Exercise is beneficial for the body but if you constanstly feel pain while exercising you should stop.  Normally, any pain or discomfort felt at the start of the workout regimen should disappear after 15 minutes.  On the other hand, individuals who have long-term lower back pain are recommended to seek professional advice before getting involved in a workout.

The following are some excellent techniques to avoid back pain during a workout.

Warm up before working out.

Performing stretching exercises for 20 minutes can prepare and condition your body for more strenuous exercises.  Warming up can decrease lower back pain during your workout.

Older men and women should avoid toe touches.

This kind of exercise is not recommended for individuals who are prone to fracture as this exercise places greater stress on the spine discs.  Other exercises that can put pressure on your lower back are partial crunches and sit-ups.

Do sit-ups properly.

When performing abdominal crunches and sit-ups it might be best to perform them with your feet on a raised surface like a chair to avoid straining your back.

Maintain proper posture during workouts.

By maintaining proper posture, your back will be protected.  Keep abdominal and gluteal muscles tight to support your back.

Try walking.

Walking is a low impact activity that is found to reduce lower back pain.

Know your limits.

Avoid lifting heavy objects as this may cause strain to your lower back discs.  In the same manner, incorrect technique in lifting weights can strain muscles around the spine resulting in pain to your lower back.  Proper lifting technique is all about proper body mechanics – that is, bending the knees while keeping the back straight.

Maintain Healthy Weight

An excellent way to avoid back pain during workouts is to maintain a healthy weight.  Too much weight can put extra stress and strain on the lower back.

Get into yoga.

Yoga has been known to have many health benefits.  Yoga improves blood circulation as well as memory and cognition.  Specific yoga positions can help alleviate lower back pain such as the car stretch and camel stretch which focuses on strengthening the muscles of the lower back.

About the Author

Sarah del Rosario is a lifestyle and health blogger from The Thrifty Senyorita.  She currently collaborates with in sharing yoga information.

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