7 Exercise Mistakes That Can Cause Back Pain

Unfortunately, back pain seems to be a fairly universal human experience. It is one of the most common types of ailments on the planet — the National Institute of Neurological Disorders and Stroke estimates that more than 80% of adults experience lower back pain at some point in their lifetimes.

There are many underlying causes of lower back pain, and in today’s post, the chiropractic care team at Williams Chiropractic is focusing on common exercise mistakes that may be to blame. Read on to learn more, and if you are interested in booking a chiropractic treatment in the Clemmons area, contact us to arrange an appointment.

1. Not Exercising Enough

The first exercise mistake you may be making is: failing to exercise in the first place. Exercise brings a wellspring of crucial health benefits — it is an important factor in your overall health and wellness, and that includes the ways that it can affect your back and spine health.

Weak core strength is a main culprit behind pain in your lumbar spine. Having weak or underdeveloped core muscles can make it harder to practice good posture, and many people will sit or stand with their spine out of alignment because it feels more comfortable. Over time, this poor posture can manifest in lower back pain.

According to a study by the University of Sydney, regular exercise reduces the risk of having a lower back pain flare-up in the next year by 45%. So hit the gym! Your back will thank you.

2. Not Warming Up

When your muscles remain dormant, or aren’t warmed up properly before exercise, they may be stiff and inflexible, increasing your risk of straining and tearing them due to sudden exertion. Think of a rubber band that hasn’t been used in a while: it’s cold, stiff, and liable to snap if suddenly stretched.

This is why it is crucial to start any exercise with some low-impact, gentle warm-up activities. Not only can this help you find relief for existing back pain, but it will also help you prevent future new injuries.

3. Not Stretching

First of all, let’s get a stretching myth out of the way: you should not do any static stretches before working out. Instead, focus on warming up with gentle movements and perhaps some dynamic (moving) stretches.

After you’re finished with your workout and your muscles are warm, then you should do some deep, full-body stretches. This will help to prevent tight muscles, which can contribute to back pain and impede your future athletic performance.

4. Not Ramping Up

A large percentage of exercise injuries happen when people bite off more than they can chew. Although you should consistently challenge yourself and your body to perform at a higher level, you should also be aware of your own limitations in knowledge, skill, and strength.

For example, if you are just starting to work on building strength, then lifting weights that are too heavy is a surefire way to injure yourself. Start with small steps and gradually ramp up as you feel more confident and comfortable, adding weight while you master the exercise bit by bit.

5. Using Poor Form

Another common beginner’s mistake that can cause injury and back pain: using improper form for whatever exercise you’re performing. For example, curving or overarching the back while lifting weights is an extremely common mistake that can lead to needing lower back pain treatment. Another common error is sinking the hips while doing a push-up or a plank.

Keeping your back straight and strong while exercising may be more difficult at first, especially while you build the core strength necessary to maintain good posture. However, with consistency and dedication, this will get easier, and you will enjoy more fulfilling exercise with a lower risk of developing back pain!

6. Exposing Yourself to Repetitive Stresses

Sometimes, physical injuries don’t happen all of a sudden, but are instead caused by performing the same motions repeatedly over time. “Tennis elbow” is a common ailment for tennis players, who perform the same arm motions over and over in games and practices.

A healthy body requires balance, so try to incorporate exercise that targets different areas of your body. This will help you focus on multiple muscle groups and avoid repetitive stresses that could lead to inflammation, tearing, and pain over time.

7. Not Knowing Your Pain Triggers

Lastly, we want to caution you: a key to understanding how to fight lower back pain is knowing what is causing it in the first place. In some cases, this could be an exercise.

If you suffer from neck or back pain, make a habit of logging your “pain triggers” in a journal or on your phone. Note how your body feels before, during, and after working out. This can help you begin to understand if and which exercises are causing pain, and from there, you can work with your chiropractor to find back pain relief — and develop an exercise routine that helps instead of hurts.

Visit Williams Chiropractic in Clemmons Today!

If you’d like to learn more about the benefits of chiropractic care, or schedule an appointment for back or neck pain treatment, contact us today! Our chiropractic office in Clemmons can help you find relief and restore balance with chiropractic adjustments.

Schedule your appointment today!

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