6 Ways to Avoid Back Injuries During Workouts

Many people who do not exercise frequently experience back pain. Sometimes, this happens to those who make it a point to hit the gym or work out at home. Back injuries usually occur for those who lift weights during a workout. The pain can be mild to intense and acute to chronic. Other factors can increase your chances of this type of injury, ranging from degenerative disorders to age and weight.

The Warning Signs

Most lumbar, or lower back pain comes from strains of muscles or ligaments. More serious injuries can result in bulging or herniated discs, pinched nerves or other damage to your spine. If you experience a sharp pain during a workout, stop what you’re doing to avoid further injury.

Persistent pain is another warning sign. If you experience weakness or numbness during or after a workout, it’s a good idea to get checked by a professional as soon as possible. If you are seriously injured, you may need to find a spine surgeon in Los Angeles.

Avoiding Injury

In order to train safely, you should balance your workouts. Work opposing muscle groups so that you equalize the force you put on your body. If you do flexion exercises, try to add in some extension to keep it even.

Make sure you know your limits. If you have degenerative disc disease, exercises like deadlifting, lunges, leg and military presses can injure you even worse.

Pay attention to your form when lifting weights. Improper techniques can cause extensive damage, especially when you increase the amount of weight you’re attempting.

Extra weight on your body can cause more pressure on the disks between your vertebrae. Low-impact exercise is advantageous until you get to a more suitable weight for your frame.If you have a fairly sedentary lifestyle, the best way to avoid injury while working out is to get active as often as possible.

Avoid smoking as nicotine can alter the chemistry inside your disks by making them more apt to dehydrate. The less hydrated they are, the more likely they are to tear.

Try to practice good posture while sitting. Have your computer screen at eye level to avoid strains in the upper back and shoulders. The use of a laptop and cell phone can also encourage poor posture.

Getting Some Help

If you are injured, it might help to know that most back pain will improve greatly with self-care that involves a combination of rest, heat, ice and anti-inflammatory medication. However, if your pain lasts longer than a few days, it’s a good idea to go see your primary care doctor. They may or may not refer you to a spine surgeon in Los Angeles. Even if they do, this does not mean that you will definitely need surgery. It just means that they want someone who is well versed in spinal injuries to recommend the best course of treatment for you.

Taking care of your well-being can be a bit of a challenge. Working out safely is the key to keeping your back from getting injured. Eating right and getting a good amount of exercise can help keep your back strong and pain-free.

Weston Barnes is a write and an avid reader. When he's not writing about business, marketing, health, pets, or relationships, he's immersed in his latest book.