Always keep your back straight or in its neutral position when you lift weights or heavy objects. Overarching your back can also cause injury. Curving the back while you lift weights is the most common mistake. Using Improper FormĪ leading cause of back pain in the gym is poor form. While you should challenge your body’s performance, you’ll want to take small steps by starting with lighter weights and adding more weight gradually as you start mastering the exercise, especially if you’re a beginner. Many injuries happen at the gym because the person lifted weights that were too heavy. Avoid static stretches at the start of your workout since they can impede your performance. After each workout, take 10 minutes and stretch. Pay particular attention to your hamstrings and hips. You’ll want to do some full-body stretching since tight muscles can cause back pain. You can relieve back pain by strengthening your core muscles, but it’s not enough. Not Stretching Adequately or at All Before Working Out Before you perform any exercise, always start with some low-impact, gentle warm-up exercises. When muscles remain dormant or aren’t warmed up properly, they can become stiff and inflexible, which causes them to strain and tear when exposed to sudden, great exertion. Not warming up before your exercise can not only worsen your back pain, but it may even cause new injuries. When you know this, you’ll be able to plan a workout around your pain triggers, providing you with relief and avoiding back pain altogether. By making a habit of logging your pain levels, you can begin understanding which exercises are triggering your pain. Start a “pain trigger list” or write in a “pain journal.” Write down how your back feels before, during and after working out. A better plan is to begin understanding what your pain triggers are. If you’re experiencing lower back pain, the last thing you’ll want to do is go to the gym or start an intense exercise program and begin moving around with the mindset of “any exercise is great for me.” This is not a good plan. If you’re asking yourself, “why does my back hurt when I exercise?” you could be making some common mistakes, such as the following eight. Eight Common Exercise Mistakes That Cause Lower Back PainĬan exercise cause lower back pain? In some of these cases, individuals caused their back pain by making exercise mistakes. In the meantime, here are eight exercise mistakes that cause back pain, along with tips to prevent lower back pain when exercising and what exercises to avoid with lower back pain. They can go over the causes of lower back pain after exercise. To ensure you protect your back and benefit from your workout routine, always consult with your spine specialist first before you start or continue an exercise program when dealing with a back injury. However, you can make some common exercise mistakes that will make back pain worse. Exercising with back pain is encouraged since it helps boost flexibility and strength, supports the back and promotes healing. Having an exercise routine is usually good for back pain, as long as you’re doing it correctly. When experiencing back pain, you may be wondering if lower back pain while exercising is a good combination. Further, research shows nearly 10 percent of the population worldwide deals with back pain. This type of back pain affects about 80 percent of adults and is the number one cause of job-related disability. Lower back pain is an overview term used to describe the pain you feel in the lumbar, or the lower portion of your spine.
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