Is Your Back Pain Caused By These Common Mistakes?
Suffering from lower back pain? If so, you aren’t alone.
This is one of the most commonly reported injuries for many people and is one that can completely take you out of the game if you aren’t careful.
The thing with back pain is that in many cases, it’s also preventable.
Usually it’s occurring thanks to poor form on one of the lifts that you happen to be doing, so by fixing that error, you can get back on track once again.
Let’s go over three key areas where you may be making errors that either could be, or else in time, could lead to injury.
The Shoulder Press
The first exercise that you need to be very careful about is the shoulder press exercise. The most commonly made mistake here is allowing the lower back to sway as you drive the weight upwards.
This puts your body into a very bad position as you have that spinal column tilt and a great deal of weight coming straight down on the back. Since the vertebrae are not in proper alignment to support that weight, tension starts to build.
The quick fix to this problem is to simply think of squeezing your abs and bum muscles.
As soon as you do this, you should naturally see your pelvis tilt upwards, moving your back into a more natural and straight alignment pattern.
As an added bonus, by tensing your abs as you do this exercise, you’ll also get greater core strengthening benefits as well.
If you still cannot maintain proper form while doing this change, consider lightening the weight. It may just be too heavy for you.
Next up you have the lunge. Lunges are a great lower body power developer so should be included in any workout program. But, you need to be careful with how you are doing these.
The important thing to remember when doing the lunge is that you must not lean forward as you do this.
Many people who have stronger quads than hamstrings and glutes will adopt this position, which places great strain on the lower back.
The first way to prevent this is to make sure that you keep your head looking forward, or even slightly upwards.
This will help shift the entire spinal column, helping you move into a better postural position.
Next, if you can, place a barbell on your back rather than carrying dumbbells.
This will make it harder for you to lean forward and more likely that you will maintain the proper position.
The Bent Over Row
Finally, the last exercise to note is the bent over row. The biggest mistake commonly made here is swinging the weight upwards as you execute the movement pattern.
Remember that your back should not move at all while doing this exercise. You are to think of only using your back muscles as you squeeze the shoulder blades together, pulling up the weight.
The minute your back comes into the picture is the minute you know that momentum is taking over.
Likewise, also be sure to avoid rounding your back, but rather focus on keeping it flat like a tabletop.
So there you have the top points to know and remember to help you avoid back pain in the future.
If you can make the noted changes above to these exercises as you do them, you will be taking one step forward to injury prevention.