7 TOP TIPS TO STOP THE GYM DAMAGING YOUR BACK
1. Listen to your body. Be aware of how you feel that day. No pain, no gain – does NOT apply if you have a bad back. Decrease intensity or stop the exercise if pain occurs.
2. Focus on quality and not quantity. It’s tempting to push yourself and get competitive, especially in HITT sessions. It’s easy to rush an exercise, losing the refinement of good technique. Slow down, focus on squeezing and isolating the muscle group you aim to work. Paying particular attention to your posture.
3. Stay hydrated! It decreases inflammation and keeps you a ‘well oiled machine’. Aim to drink at least 1 litre per exercise session.
4. Ditch the sit ups and “V Sit”. They will play havoc with your back! Focus on core strengthening with exercises like the Superman, Planks and Glute Bridges.
5. Make sure your technique is correct – don’t be afraid to ask a health professional or coach.
6. If you’ve had a break from exercising – drop down to a lower level of exercise initially, maybe lighter weights, fewer reps, or shorter sessions. You cannot start where you left off, your body needs to adapt back to its previous level of strength.
7. Remember DOMS! Delayed onset muscle soreness. You may feel fine during the gym session but 2-3 days later you can’t move! Ease back into exercise, keep moving between sessions, and ensure you are including protein in your diet.
If you have any recurring back problems or are looking for help for a sports injury, then get in touch today!