Feeling a little fatigue after training hard can be normal, but if it turns into pain, no, especially in the back. Unfortunately, however, it is a rather frequent event, caused by some errors in the execution of the exercises. For this reason, learning to recognize the most common ones can help to avoid back pain.
To avoid back pain, it is also important to maintain correct posture while sitting.
Too far back or too far forward when doing deadlifts, pushups, or weight lifting can cause back pain or muscle tears in that area.
When performing this type of movement, the spine should be as straight as possible and for this to happen it is necessary to remain very concentrated because a moment of distraction can lead to excessively bending or arching.
How to avoid it
When lifting weights, especially in the deadlift phase, bend the pelvis instead of arching the lower back, keeping the rib cage in line with the rest of the body.
To ensure that this correct posture is acquired by the brain and automatically reproduced with each exercise, it can be very useful to train with some exercises on the ground.
Dead Bug
- Lie on your back, with both arms extended upward.
- Lift your feet off the ground so that your legs are bent at a 90 degree angle.
- Lower one arm and the opposite leg away from each other and towards the floor.
- Lower the limbs as far as possible while keeping the lower back on the ground.
- Fight the urge to arch your back by squeezing your abs and pressing your navel down to anchor your lower back to the floor.
- Exhale as you return your arm and leg to the starting position.
- Repeat on the other side.
Plank
Stand on all fours on the floor, placing your elbows and forearms on a comfortable surface such as a mat, towel, or rug.
Stretch your legs back, creating a straight line from the shoulders to the ankles and aligning the neck.
Maintain this position for as long as you can.
Keep your hips level with the ground and don't let your lower back arch.
As an alternative to the classic plank you can try the bear plank, which trains the core intensely.
heavy, it is better not to overdo it. Grabbing excessive weights, in fact, can make the mistake of putting too much force in the momentum needed to lift them. This, in addition to making the exercises ineffective, can cause back injuries.How to avoid it
Using weights that you can comfortably control without resorting to excessive momentum and reducing the number of repetitions is one way to avoid getting hurt. To make sure you keep your back straight, another tip is to position yourself in front of a mirror while doing the exercise, in order to control your movements.
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How to avoid it
To avoid back injuries as much as possible, start each workout with a 3 to 5 minute warm-up.
A full warm-up should include some mobility movements, centered on opening the hips, upper back and shoulders, and stabilization work focused on activating the glutes, core back muscles, obliques and shoulders. Here are some exercises indicated.
Clamshell
Lie on the ground on your left side, with your knees at 90 degrees.
Contract your buttocks and lift your right knee a few inches.
Hold the position for a second before returning to the starting position.
Bird Dog
- Position yourself on the ground, with your hands and knees on the floor.
- Lift your left arm in front of you and your right leg back.
- Hold the position for a second, then return to the starting position.
- Perform all repetitions on one side before moving on to the other.
How to avoid it
Try to include one or two unilateral exercises in each strength training by replacing the standard versions with single leg or arm variants. For the arms, instead of using two dumbbells at the same time, you can deal first with one side of the body and then the other, using them one at a time.
Arching back exercises are also helpful.
To improve back pain, practicing Yoga can be very helpful.
