How to Protect Your Lower Back in the Gym
One of the main challenges in bodybuilding is the possible occurrence of injuries. This represents a common phenomenon, especially among beginners. And one complex area that often suffers is the lower spine. There can be several reasons for this. The poor technique, improper lifting movement and the inadequate posture can all create a series problem for the lower back. Therefore, it is important to protect your lower spine during the process of body transformation. And this article will provide you with some key tips about how to stay prevent potential lower back issues.
1. Improve Your Posture
One of the main problems that we face in today’s modern age is bad posture. To be more specific, many of us are required to sit for a prolonged period during the day. This can create several problems and can weaken the lower back in the long term. According to a research study, spending much of your day in a seated position can leave your back sore. The constant soreness can implicate additional challenges especially for those that lift on a daily basis. Furthermore, it can weaken your lower back thus increasing the potential for the occurrence of injuries. That is why it is imperative to maintain a good posture. And not just in the gym, but also while conducting all your daily tasks and obligations. Simply said, these challenges go far beyond fitness and bodybuilding. For example, during work, you can try some of these ideas:
- Walk to Your coworker’s office instead of calling
- Go for a short walk during your lunch break.
- Do some of your work standing at a high table or counter.
- Stand Up and stretch every 45 minutes on average
Therefore, a combination of sitting, standing, and movement is an efficient way to keep your spine safe. The good posture is also important as it is one of the main prerequisites for developing a solid exercise technique and form. It is the main starting points for every bodybuilding exercise.
2. Focus on Core Exercises
The second notable advice is to focus on the core exercises. However, the problem with the core exercises is that many beginners undermine their impact. Many of the young bodybuilders tend to focus on the upper body muscles. But, the impact of the core exercises goes beyond just building muscles. To be more specific, the core needs to be exercised in conjunction with all muscle groups. That way you will ensure good health on your lower back. In other words, by building strength in the core, your lower back resistance level will significantly improve. Also, enhancing core stability through exercise is common to musculoskeletal injury prevention programs.
The core exercises will also reduce the risk of low back pain if exercises are done correctly, and on a regular basis. Also, you can speed up the process of strengthening the core by using some of the various Performance Supplements. These innovative formulas can have a galvanizing effect on your core muscles and can aid in the process of preventing a lower back injury.
3. Avoid Certain Exercises
Another action you can take to protect your lower back is to avoid some problematic exercises in the early stage. Although physical activity is the best way to strengthen the back, some moves should be avoided if your back is weak too. For example, exercises such as military press, deadlift and squats should be avoided if you back is not strong enough. This is since these exercises can put significant pressure on the lower back. Therefore, the recommendation is to slowly strengthen your lower back first. And then to start these exercises based on a gradual increase concept.
4. Proper Form and Technique
The final and possibly the most important element is to develop a proper workout form and technique. However, before analyzing the two segments, it is important to emphasize that they are two totally different things. The technique is the way you do a specific exercise to target specific muscle groups. On the other side, the form is all about injury prevention. Yet, the connection between the two is what can effectively protect your lower back from potential injuries. For example, a good form and proper technique are when you are not leaning back while lifting. Another example is not using your neck to help lift the weight when you’re performing certain exercises. In other words, the form and technique can optimize the strength levels of your lower back. In the same time, it will minimize the potential for lower back injuries.
Also, it is important to emphasize that without the proper technique your results will suffer as well. Simply said, the improper form can have negative long-term effects on your body. And it can take you further away from your fitness goal.
The Bottom Line
The possibility of injury occurrence is always present in the process of body transformation. The lower back part is an area that can cause significant long-term health problems. Also, it can prevent you from achieving your bodybuilding goals. Therefore, it is important to follow these tips to ensure safety and to avoid injuries. That way you will be on the fast track for building a lean muscle physique.
Chris Hazen | @thechrishazen | firstname.lastname@example.org