Lower back protection is crucial for reducing pain and improving posture. It’s important to incorporate back protecting exercises to prevent further injury while performing other exercises. Many people don’t realize how important back strength and posture plays a role in other workouts including bicep curls, lunges, squats, etc. If you are a fitness-oriented person, you may already have your routine set, but incorporating back exercises (including lower-back strengthening) can improve posture and overall performance. Back protection exercises are easy to do at home or at the gym.
A lot of back injuries occur because of bad posture while working out, sitting incorrectly and lifting too much weight. Here are some lower back protection tips to prevent serious injuries:
Stretch Your Hamstrings
Believe it or not, weak hamstrings play a role in lower back pain. Strong hamstrings can reduce pressure on your pelvis and provide lower back relief. Not all hamstring stretches are created equal. Try the wall hamstring stretch back support.
Strong core muscles are important for lower back stability. If you hate situps/crunches, there are core strengthening exercises you can do while standing.
This is one of the most important things that you need to remember. Many people experience back injuries because they workout with bad posture or they aren’t aware of slouching. Don’t let your wrong posture impact your back. When working out, stand up straight with your shoulders rolled back. Be aware of your posture and abdominals.
Lift the Correct Weight
There are times when you want to push yourself, however, lifting incorrect weight can put a strain on your back. If your back isn’t cooperating with the weight you’re trying to lift, don’t lift it. If you can only manage a small number of reps before feeling the smallest strain, don’t continue. Lower the weight. The injury isn’t worth it.
Do Not Over Exert Yourself
It is very important to take at least one or two days off from exercise. Giving your body the proper rest prevents unnecessary strain. If you have to be active, use an off day to do deep stretching or yoga to keep muscles loose.
Talk to a Trainer
If you feel as though you aren’t protecting your back, ask a trainer for assistance. A trainer can tell you if your posture is accurate and offer exercises to increase strength and back protection.