Life makes it far too easy to fall into a sedentary existence of comfort and convenience. This has led to an epidemic in the US. Did you know that nearly 3 in 4 Americans are either overweight or obese?
Working out and eating right is the best solution to this problem. However, you have to make sure you’re going about it in the right way. For example, it’s important to protect your back while exercising to avoid minor and major injuries.
Failing to do so will take you out of the game. It could even lead to life-long issues. We don’t want to see that happen to you. Keep reading for everything you need to know about how to protect your back at the gym.
Learn How to Perform Exercises Properly
Learning how to protect your back means executing each exercise properly. This is especially important in major weightlifting movements like squats and deadlifts. We recommend working with a trainer until you get your body mechanics down.
If you don’t like the idea of working with a personal trainer, consider taking fitness classes. Fitness classes put you in a positive environment with an experienced trainer who can make sure you’re doing things right.
However, you’ll also be surrounded by other people, which means all the attention won’t be on you. Additionally, working out in a group environment tends to keep the energy high, which will motivate you to push harder.
Keep a Neutral Spine
Keeping a neutral spine is perhaps the most important thing you can do to protect your back when training. A neutral spine refers to a position when your back is neither arched nor rounded. You also shouldn’t be leaning to one side or the other.
Holding this position while exercising is important for preventing unnecessary strain or stress on your vertebrae or the muscles, tendons, ligaments, and tissues that surround them. Deviating from a neutral spine while weightlifting can result in back injuries.
Know Your Limit
One of the best ways to protect your back is by using caution and common sense. Avoid “ego-lifting,” which is lifting more weight than you should for the sake of your ego.
When you lift too heavy, your form will deteriorate. Not only will your muscles be under immense strain, but they’ll also be at an increased risk of injury due to improper technique.
Outside of proper form, a strong core will offer the most back protection. The muscles you build will strengthen your core which will help you support weight while working out more effectively. Check out these exercise tips to learn more about how to create a well-rounded routine.
Maintain Flexibility and Mobility
Finally, to avoid pain and injury, it’s important to warm up properly before exercising. It’s equally important to cool down and stretch after working out.
Tight muscles and a cold body are a recipe for injuries. We also recommend taking up a yoga routine to help increase your mobility and flexibility.
Do You Know How to Protect Your Back While Working Out?
Learning how to protect your back and staying safe while working out should be your top priority. Yes, getting stronger, leaner, and more healthy is important. However, you won’t achieve any of your goals if you’re sidelined by an unnecessary injury.