While exercising is excellent for your health, it can also put strain on the body. Often, fitness-related injuries occur as a result of mistakes such as overtraining or using improper form. Back pain in particular can be a common yet frustrating byproduct of working out. To keep injuries and discomfort at bay, here are some do’s and don’ts for back-healthy exercising.

Do:

Stretch regularly.

Simple stretches can help alleviate lower back pain and spasms. Stand and place your hands on your glutes. Look up and arch your back. Don’t overextend, and stop if you feel sudden pain. Always stretch after any exercise that works your back, such as pulling or pushing movements.

Use correct form when lifting.

It’s important to practice good posture and form when lifting. Even if you’re working out with light weights, make sure you’re targeting muscle groups such as your glutes or biceps, and that you aren’t focusing your weight in your lower back. Also, align your spine by keeping your shoulders above your hips. 

Consider a chiropractor.

Chiropractic care is especially useful for both advanced athletes and beginners. These professionals can perform adjustments, disc decompression, and additional services to promote spinal health. By proactively caring for the muscles, ligaments, and bones in the spinal system, chiropractors help fitness enthusiasts keep injuries and chronic back pain at bay.

Don't:

Work through the pain.

Back pain, no matter how severe, should never be ignored. If you work through the pain, you could cause further damage to an existing injury. Don’t ignore your pain, continue to exercise, or push your limits, as you could wind up with a serious back condition.

Skip your warm up.

When you put sudden pressure on the spine without warming up, it can strain the muscles, resulting in injury. Before you perform any strenuous workouts such as long bouts of cardio or weight lifting, warm up your full body with gentle dynamic stretches. Jumping jacks, twists, and reaches performed as if you’re climbing a ladder can warm the back muscles up.

Do too much too quickly.

No matter which exercise you choose, it’s important to increase your workload gradually to prevent overuse injuries. For cardio, it’s recommended that you perform 10% more than you accomplished the week before in terms of mileage and time at most. For lifting, assess your routine every two to four weeks to see if you’re ready for a reasonable challenge with more weight or reps.

If you enjoy exercise and are seeking a pain management team to help you prevent or recover from back injuries, contact O’Fallon Pain Relief. Serving St. Charles County, MO, these professionals specialize in back pain management and offer a broad range of non-invasive treatments. Explore their full range of services online or call (636) 978-3000 to schedule an appointment.