Back pain always devours your peace! Do not let it stay. You’re at risk of back pain if you already suffer from a herniated disc, slipped or bulging disc, arthritis, and muscle spasms. Although there are many reasons for back pain, but wrong way of exercise or an erratic lifestyle tops the list. This article will cover the top 10 exercise mistakes that cause back pain (and how to avoid them).
1. Not Regularly Exercising
If you have back pain and don’t exercise, you’ll be prone to severe back pain.
If you work out regularly, you become stronger as your muscles become flexible and your body learns to be on the move without exhaustion. You’ll also have more endurance to deal with sudden movements or unexpected stresses.
A regular workout routine can help prevent injuries and improve muscle strength and mobility, which help keep your spine healthy and prevent problems like spondylitis, sciatica, and more.
The best way to start is with a few basic exercises that target key muscles in your lower body. These moves will help strengthen the muscles around your spine while stretching out stiff muscles responsible for back pain.
2. Heavy Weight Lifting
Lifting weights heavier than your level can stress out your body. The heavy weight of the dumbbells can create abrasion in your muscles or tear your muscles, which leads to prolonged back pain.
The only time it’s okay to lift weights that are too heavy is if you’re an advanced gym-goer or athlete who’s aware of the ins and outs of lifting. You should always start with light weights and gradually increase them as you get stronger and more comfortable doing the exercise correctly.
3. Exercising in Poor Posture
Poor posture and lifting techniques are two of the most common mistakes that cause back pain. When lifting weights, it’s crucial to use good form, especially when using heavier weights. This is because the improper technique can lead to muscle imbalances or hurt your spine. You should take time to understand proper form before beginning a strength training program, or hire a professional trainer who’ll understand your needs and train you according to your body weight.
4. Performing the Same Motions Repeatedly
To prevent back pain, it’s important to vary your workout routine so you don’t develop repetitive stress injuries (RSIs).
How can you make sure you’re not doing the same movements over and over again? Choose an exercise that involves different muscle groups or even uses different machines for each movement you perform. This way, your muscles will be forced to work differently, and your body will not get injured easily.
5. Using Equipment Improperly
The gym equipment is meant to help you get fit and stay fit. But lack of knowledge on how to use this equipment can be problematic. For example, if you do pullups or push-ups the wrong way, you’ll put too much weight on your wrists and forearms, which can lead to pain in the back of your arms and shoulders. Another example would be using an elliptical machine incorrectly; pedalling with one leg at a time can put extra strain on your hips and lower back muscles.
6. Ignoring Core Muscles
A strong core is an essential part of a good workout. It helps with posture, balance, and stability. A weak core can lead to back pain, and some people have difficulty realising their core muscles’ importance.
The best way to strengthen your core is through exercise routines like Pilates. There are simple yet effective exercises you can do anywhere at any time. They target the entire abdominal area (the front, back, and sides) and work on improving your flexibility as well.
Core muscle strengthening doesn’t always mean crunches or situps in the gym either — it can also be done by getting into pushup position and doing bent-over rows or pullups on the bar for an intense feeling of burn in your midsection!
7. Improper Form During Recreational Activities
Improper movements include compound movements and isolation exercises, such as bicep curls and tricep extensions. Proper form is essential for your muscles to grow and remain healthy. The problem with improper form is that your body still gets injured even if you feel like you’re doing everything right.
8. Not Stretching Before Exercising
Stretching before exercising is important to activate your body. This increases muscle energy, which can help prevent injury by reducing the risk of unwanted stress placed on the body during exercise.
Stretching also decreases the risk of injury because it helps you avoid stiffness in your muscles and joints when you first begin an activity. Tight muscles can factor in many injuries, especially
if they are not stretched adequately before starting an activity. Before starting any activity involving movement-related stress, you should stretch all major muscle groups.
9. Thinking a Back Is Flat When It Is Not
If you think your back is flat, it’s time to stop and take a step back. Your back does not have a finite number of vertebrae; it consists of multiple curves and arcs that allow for flexibility and mobility. The problem with thinking your back is flat is that it can lead to muscle tension in the lower back and other body areas.
If you think your back is flat, the best thing to do is stop what you’re doing and check where the tension is coming from. If there’s no tension present, go ahead and continue with whatever you were doing – but make sure to take frequent breaks so your muscles don’t become overly tight.
10. Doing Sit-Ups and Crunches
Doing sit-ups, and crunches are a good way to strengthen your core. And they can be. But you should avoid them if they’re causing back pain.
The problem with sit-ups and crunches is that they stress your lower back, which can end up causing pain in your upper back and shoulders. The muscles in the lower back work extremely hard during these exercises, so if you do too many of them without taking breaks, it’s easy for the body to get worn out.
And don’t worry about being able to do more than one set of each exercise. Your muscles will tire after a while, so rest before moving on to another exercise.
In The End
Lower back pain is something that nearly everyone will experience at some point in their life. For most people, the condition can be easily managed, and it may even go away once the problem has been diagnosed. Pilates is a great form of exercise for people who experience back pain. At the pad, we have a new class called Pilates for back pain which is meant specially for people to loosen the area around their pain! To detect and avoid this problem in the early stages, you must speak to a trained professional to advise you on the best exercises for lower back pain.