How to Prevent Lower Back Pain When Exercising

Lower back pain is frequent pain that hits not only older people or people who do not exercise, but also the one who exercise regularly. While lower back pain can indicate a serious illness like a spinal disc herniations, in most cases, it is not that serious. This sort of pain can be acute and intense, but usually does not last long. Even though the lower back pain is rarely serious, it is worth considering possible risk factors to protect the body from eventual ailments. Usually, the main reasons for lower back pain are incorrect position during weight lifting and general underestimation of the risk factors. If we add the common bias that strong and muscular body can prevent us from developing spinal disc herniations, no matter how bad is our posture, we can get the whole picture. To prevent our lower back from the pain, the article “Injury Free: Correct Posture and Exercise Form” offers certain advices that can correct the common mistakes in exercising.

Aside from maintaining ideal posture, try these technique modifications to avoid injuring yourself during 5 common exercises:

1. SQUAT:
Don’t let you knees drop inward. This common mistake can be remedied if you actively spread your knees apart.
Our advice: Doing air squats with a mini band around your thighs is a good way to train proper technique.

2. DEADLIFT:
Avoid low back injury by maintaining your natural lumbar curvature.
Our advice: Imagine a broomstick running along the length of your spine; if your pelvis curls off the bottom of the stick during the deadlift, then
you’ve lost your lumbar curve.

3. SHOULDER PRESS:
Decrease the risk of shoulder impingement by mimicking the natural plane of shoulder motion.
Our advice: Hold your elbows slightly forward of your chest, rather than directly at your sides.

4. PLANK:
Spare yourself unnecessary spinal compression by preventing your head and belly from sagging to the floor.
Our advice: Tighten your core and shoulder girdle so that you are one straight line from the top of your skull to your ankles.

5. RUNNING:
Land as softly as possible to decrease impact on your joints.
Our advice: One method to do this is by decreasing your stride length, while simultaneously increasing your cadence.

As we have seen, the common cause of lower back pain is incorrect posture. Other reasons can be unequally developed muscles, training routine, and technique. Very often, muscles that take part in core stability can be too much or too little exercising. This sort of imbalance, when weak muscles cannot support core or too strong lead to disproportion, does not hold our back firmly and can lead to injuries. To strengthen our core muscles and develop them equally, experts suggest including in our exercising routine the following exercises: plank, rollouts, side bridges, and Pallof presses. Stable core will help us not only to avoid potential back injuries, but support our spine and establish a good posture, a key factor for our health back.