Overcoming Exercise-Related Back Pain
Countless reasons exist for back pain. Sometimes, a person uses poor posture when moving furniture or sitting or sleeping in an awkward position. Standing for extended periods is also a common culprit. In most cases, a little bit of rest and relaxation should have an individual back to a regular routine in no time. For other people, though, back pain can completely impede daily activities like weight training. While exercise is touted as a beneficial tool for a sore back, too much of a good thing is also possible. Learn how to get back to weight training when back pain strikes.
Exercise can reduce discomfort
A 2014 study found that exercises that focused on muscles in the lumbar region seriously reduced discomfort in participants with chronic back and neck pain. Many of the reasons included weight loss associated with exercise. Studies have shown that every pound an individual loses is like reducing 16 pounds of pressure on the spine. Additionally, routine exercise helps to improve the spine’s range of motion, which translates to improved mobility.
Give the Body Time to Heal
If back pain occurs shortly after beginning a more serious weightlifting routine, take time to rest. While a person doesn’t have to stop weight training indefinitely, giving the body time to adjust to a new routine is critical. Attempting to power through the pain might make an individual feel strong but can ultimately lead to greater injuries.
Learn to lift properly
Free weights are a popular option often promoted on social media and in magazines. However, these devices require that a person learn to lift properly. Budding weightlifters should seek guidance first to learn the necessary body mechanics to avoid injury. A physical therapist or even a licensed fitness trainer can provide training on how to maintain proper posture, the correct techniques to hold weights, and, of course, safe lifting habits that won’t encourage an injury. Likewise, an expert can suggest modified techniques to help a person achieve weightlifting goals while making accommodations for known pain points.
Switch to exercise machines
Sometimes, a person needs to accept when a device or situation isn’t compatible with current lifestyle concerns. If free weights are causing constant back pain, consider switching to an exercise machine. Even though the maximum weight an individual can lift with a machine may be lower, the benefits might be better for the back. Specific factors, such as struggling to maintain proper posture or balance weights correctly, are often minimized because the machine is designed to control those issues.
Workout regularly
If starting a new routine or shifting to a higher weight limit are the causes of back pain, don’t give up so quickly. For this individual, the discomfort is temporary and will subside as the muscles adjust to the increased weight capacity. For the best results, try to incorporate anywhere from two to three workouts every week. Most importantly, be realistic about weightlifting goals and gradually increase the weight capacity.
Work smarter, not harder
New workouts come with soreness, which can include the lower back. Don’t give up or get discouraged, just allow the body to adjust and engage in the RICE method as needed. However, not all pain is normal. Signs that shouldn’t be ignored include sharp pains and popping, as these indicate an injury may have occurred. To protect the body, always perform warm-ups before exercising and consider engaging in heat therapy after a workout. If pain is sidelining workout goals, speak with a physician or physical therapist for a diagnosis and tips for best practices.
