Back injuries are common if you work out too hard. Suffering from a back pain, however, might make it hard for you to continue with your regular exercise routines. For this reason, it is important for fitness enthusiasts to learn basics to prevent back injuries.
Fitness Tips to Prevent Back Injuries When Working Out
Most of the time, back pain is a symptom of ligament and muscle soreness. If your doctor asserts that your back pain can be managed at home, they might give you the clearance to resume your fitness routine as long as you take necessary precautions such as wearing a back brace to prevent further back injury.
The Importance of Warm Up Exercises
Warming up before exercising helps increase the heart rate, making your heart pump much-needed blood and nutrients into the muscles to generate enough energy. Warm up exercises usually involve stretches and light cardiovascular routines to loosen up the joints.
These exercises also keep the muscles warm, which allows the body to function efficiently when you’re doing physical activities. In some sports events, you’ll notice that athletes continually do stretches and light jogging during the game to maintain their muscle warmth and prevent injuries.
Don’t Push It
You might have had a lot of physical training 10 or 20 years ago and think you can still do the same routines today. Unfortunately, you might not have the same energy and speed as the last time you’ve had a fitness routine.
Take it slow and don’t force the intensity of your workouts. Gradually build up your fitness routines as you could only hurt yourself if you push your body when it’s not yet ready. If you’re a 45-year-old man or a 55-year-old woman with a diagnosed medical condition, it’s better to consult with your doctor first before beginning a fitness plan to prevent injuries.
Enlist a Trainer’s Help
Back injuries might also occur because of incorrect movements. If you’re unsure if you’re doing certain exercises properly, consider enlisting the help of a trainer or a personal physical fitness coach.
A trainer will teach you the right ways and techniques to execute your routines. He or she will also guide you in the progression of your exercises so that you can attain specific and realistic fitness goals.
Trainers also provide a personalized fitness plan since people’s needs vary despite the similarities in exercises. One type of exercise might not actually be ideal for your goals and a trainer will help you identify the best workout plan that can fit your needs.
At FitMonk, we provide quality coaching services where the client’s safety, comfort and results as considered the highest priorities.
Listen to Your Body
Watch out for your body’s signals and listen to the cues. You might need a rest day if you experience one or more of the following:
- Your body is too tired, sore, and stiff to do the day’s routines.
- You are feeling mentally overwhelmed, moody, and fatigued.
- Your heart rate is abnormal.
- Your urine is dark yellow.
Perhaps changing your usual exercises for the day to simple stretches and low-intensity workouts will do. If your body signals indicate the need to rest and recover, there’s nothing wrong with skipping exercises as forcing yourself might lead to mistakes in your movements and cause an injury.
Eat Right and Hydrate
You can perform your routines better and prevent injuries with a balanced diet and proper hydration.
- Carbohydrates, as a source of energy, help sustain your workouts and replenish glycogen that supports muscle endurance.
- Protein-rich foods help with muscle repair and strength. Animal protein sources provide the most complete and essential amino acids the body needs, especially if you do endurance training.
- Drink plenty of fluids when exercising to replenish water in the body and prevent dehydration.
Don’t Forget to Cool Down
After doing your workout, wind down with a 10-minute cool-down exercise. This helps prevent dizziness and muscle cramps as well as normalize your heart rate and breathing.
It’s normal to feel some degree of muscle soreness a day after you’ve done your workouts. If the discomfort lasts for a week, however, you will need to see your doctor about it.
After a Back Injury
If you’ve had a back injury that sidelined you for weeks, don’t be in a rush. Begin with low-intensity routines and simple exercises with fewer reps than normal. You can’t risk injuring your back again because a second or a third serious injury might lead to life-changing complications.
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Did you find the above fitness tips to prevent back injuries when working out helpful? Do you have any other tips and tricks to share with us? Please leave your comments below!