Tag: prevent back pain
How To Prevent Back Pain During Weight Lifting
Weight lifting is a good exercise with numerous benefits to physical and mental health. Weight lifting promotes blood circulation, aids metabolism, and leads to healthy and stronger bones. Weightlifting can cause some soreness which is expected. However, back pain can be prevented through a proper weightlifting routine. Continue reading to learn about the appropriate weight-lifting routine to prevent back pain. What To Do To Prevent Back Pain During Weightlifting: 1. Stretch Before and After Your Workout Tight muscles are susceptible to injuries, which can be avoided by warming up. A 5 to 10-minute walk on the treadmill or riding a stationary bike will relax the tight muscles and improve blood flow. The more relaxed the body muscle, the more you can get out of weightlifting and the lesser the risk of injuries. Post-workout stretching reduces soreness, aids recovery, and maintains good posture. 2. Be Aware of Your Posture One of the best ways to avoid back pain is to watch your posture in everything you do. Keep up with the neutral spine no matter how heavy you are lifting. The neutral spine allows your back and neck to be exposed to less stress and strain and engage your core and leg muscles. Do not slouch your shoulder when lifting weight as it will bend your spine and stress your muscles and backbone. You can enlist the help of others if you can't monitor your posture during weightlifting. 3. Breath People often believe that holding their breath when lifting weight will enable them to lift more. Sadly, holding your breath only damages your muscles because it deprives them of the essential element required for survival — Oxygen. When you hold your breath, your muscles become tensed, strained, and vulnerable to injury. Instead of completely holding your breath, practice this; breathe out (exhale) when lifting the weight and breathe in ( inhale in) as you release the weight. 4. Start With Lightweight How much weight you can lift and for how long depends entirely on your spine. The stronger your spine, the more you lift. It is vital to start with a small weight and work your way up. Frequent practice with lightweight will strengthen your spines. Once you master lightweight and the basics of the neutral spine, you can make a smooth and gradual transition to heavier weight. 5. Don't Over Push Your Body Pushing your body beyond a certain point can lead to a severe injury. So, while you lift, learn to listen to your body, stop when it hurts and investigate the cause and source of the pain. Apply ice to the affected area immediately to reduce swelling and capitalize the healing process when in pain. However, if the pain persists, talk to a professional. 6. Wear a Belt Wearing a belt while lifting weight is advisable, as the belt supports your spine and protects you from a back injury. It also saves you from a back injury, strengthens your core, increases intra-abdominal pressure, and maximizes body energy. 7. Rest Over-exerting your muscles will deprive your muscles and bones of the necessary healing period. Weightlifting causes a tiny tear in the muscles; these tears are necessary for the growth and adaptation of the muscles. Which needed time to heal. To avoid pains and over-exerting your muscles and spine, you can switch to exercises like aerobics, and yoga. If pains persist though, you may want to check out osteo Warinma for a long-lasting solution. Read Also: Six Supplement-Free Gym Performance Enhancers for Weightlifting Ladies5 Common Weightlifting Mistakes Women Should AvoidDiscover The Daily Habits That May Cause Back Pain
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Discover The Daily Habits That May Cause Back Pain
Back pain is a common issue, especially as you age. But, it’s not just older people that suffer, back pain can be caused by physically demanding jobs, poor training techniques, and trauma; In short, anyone can be affected and as many as 4 million Australians live with back problems. The good news is that many cases of back pain can be treated and life quality can be maintained. Treatment options range from over-the-counter pain medication to an operation performed by a reputable spine surgeon. Naturally, the best way to deal with back pain is to avoid it as much as possible. A few simple changes to your lifestyle can make a surprising difference. 1. Avoid Sitting For Too Long Your spine is a complex structure consisting of individual vertebrae separated by soft discs. This setup allows you to flex in most directions while supporting your body in an upright position. The spine also has a hole running through the middle of it, creating a pathway for lots of nerves and protecting them. When you sit the vertebrae move downward, with most of the pressure of your body sitting on the lower few vertebrae and discs. When your spine is functioning normally the discos will actually inflate and deflate, allowing nutrients in and toxins out. But, when you sit the discs are compressed, toxins aren’t removed, and your back will start to cramp. Over time this develops into constant aches and pains. 2. Lifting Incorrectly Professional weightlifters know that lifting is all about the legs. But, you don’t need to be a professional weightlifter to pick things up. It doesn’t even have to be heavy to damage your back. Simply bending incorrectly and lifting something places excessive strain on your back. It can result in inflammation of the discs or even moving them. That means you’ll be in a lot of pain. Related Resource: 7 Simple Exercises That Can Relieve Back Pain In No Time 3. The Wrong Shoes His mainly applies to women as high heels are one of the worst shoes you can wear for your back. By lifting your feet to an angle, high heels change the way your weight is distributed and reduce the support your feet offer to your back. This means your spine will shift position slightly to accommodate the strain. It can result in a variety of aches and pains as your body moves in ways it’s not supposed to. 4. Posture It’s inevitable that posture will be mentioned. Many people sit all day at a computer screen and, without meaning to, will hunch forward to see the screen or concentrate on a specific task. The longer you adopt an incorrect posture the more likely it is you’ll affect the curvature of your spine and potentially create an array of back problems for the future. If you stand all day keep your knees slightly bent and your weight on the balls of your feet. Sitting all day means keeping your feet flat on the floor and keeping your arms parallel to the ground. These small changes in habits can stop or prevent back pain from happening. Read Also: Can a Mattress Cause Back Pain?Four Easy Ways To Take Back Control Of Your Health This SummerEasy Ways To Prevent Back Pain With A Seat Cushion When You Are Seated All Day Long
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