Protecting Your Back in the Gym: 6 Tips

Exercise is an integral part of a healthy lifestyle and body – it helps maintain a healthy weight, builds muscle strength, aids in flexibility, and helps the body produce feel-good endorphins. Before your next workout, review our six top tips to protecting your back in the gym during every round and rep.

Exercising incorrectly can do more harm than good. Protecting your back should be a top priority when exercising, especially when weightlifting, to ensure you don’t strain it or cause damage.

1. Maintain a Neutral Spine

Start with a neutral spine, including three natural curves along the lower back, upper back, and neck. To find a neutral spine, start by standing with your back against a wall. Create contact with the wall with the back of your head, your upper back, and your tailbone. You should be able to fit a few fingers in-between your lower back and the wall without taking off any of the touch points.

2. Engage the Core

When you engage your core, your abdominal muscles will prevent you from using the incorrect muscles and improve your posture. If you reach a point in your workout where your abdominal muscles are too fatigued to engage, it’s time to rack the weights and call it a day until your next workout.

3. Use the Right Weights

Trying to increase weights before you’re ready is one of the main reasons back injuries occur in the gym. You don’t need to lift heavy to build muscle or get a good workout in. Lighter weights can still do the trick, especially if your back is straining to use heavier weights.

If you have to switch to a lower weight, try adding a few more reps to each round of work to increase time under tension.

4. Incorporate Rest Into the Routine

Rest is just as integral to a workout routine as the exercises themselves. Rest helps muscles recover, so they can work harder without fatiguing or straining. Incorporate a minimum of one or two rest days a week to maintain balance in your routine and let your muscles regenerate.

5. Use Support

If you’re prone to back problems or are recovering from injury, utilize the many support accessories available today, like back braces or belts. This extra bit of physical support can help gym-goers avoid pain and keep the proper muscles engaged.

6. See a Chiropractor

Chiropractic care is an excellent element to weave into your workout routine. Chiropractors can alleviate tension and pain in the vertebrae and improve overall health with regular treatment. And, if you become injured while working out, a chiropractor can help treat the injury so you can recover and get back in the gym (safely).

If you’re interested in making chiropractic care a regular part of your health and fitness routine, contact Sea Change Wellness Chiropractic right here in St. Petersburg, Florida. We offer standard chiropractic care, as well as massage therapy, which can be excellent for muscle recovery. Get in touch with our team to schedule an appointment.

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