Protecting the back is not something that is on the minds of many individuals when working out. After all, much of the focus is on lifting heavy weights. Yet, it must be noted that while strengthening one portion of the body, we may end up putting strain on another part.
And in several cases, it is the back that bears the brunt. This is why it is important to take care of the back, especially the lower region as it is among the most commonly injured areas of the body. Here are some tips you can follow to protect your lower back during workouts:
Your warm-up must include 5 to 10 minutes of light exercises, like arm circles, shoulder rolls and gentle trunk rotations. These will get your body (especially the lower back) properly warmed up for your exercise routine.
In this exercise, a common technique involves pulling your belly in the direction of your spine, which activates the deepest layer of body’s abdominal muscles or transverse abdominus. Instead, it is better if you brace your abdominals as if you are about to take a blow to the gut. By tightening your core (like you are filling that space) you will be able to better support your back muscles and spine.
Customary crunches as well as sit-ups are effective workouts for the abdominals. But it must be noted they do their job by putting significant pressure on the lower back. Therefore, it is important that while performing crunches, you use a stability ball. This ball will support your back’s curve while providing you a fuller and better range of motion. Additionally, this method will also integrate your body’s gluteal and hip muscles, thereby preventing damage to your spine.
Deadlifts can be a great exercise for strengthening your back and legs. But if you go on to use your back muscles to do much of your heavy lifting, it will cause pain. Therefore, it is best if you perform the exercise with proper form using a light element, like broomstick. This will help you align your spine better and will also force your body to adapt a position where you can use your legs for the heavy lifting.
You should reach behind you with your hands and hold the broomstick in a vertical position against your back. This must be done in a way so that the item is perfectly in line with your back, butt and head. Now, with your knees slightly bent, slowly bend forward till you sense a stretch in hamstrings. After this, squeeze your hamstrings and glutes and go back to the standing position.
So these are some great ways you can protect your lower back during workouts.