Hi everyone, welcome back to Health On Point! And I’m Your coach Aman Abrol. Here, we are going to dive into a topic that affects majority of gym members : “the lower back pain”. We’ll be exploring the scientific evidence and theories behind why it happens and most importantly how you can prevent it through proper warm-up and mobility exercises before your main workout and then ending it with the Static stretching. So let’s get started!
Section 1: Understanding the Problem
Lower back pain is a common complaint among gym enthusiasts. But have you ever wondered why? Well experts believe there are several factors.
1. Muscle Imbalances One major culprit is muscle imbalance.
The modern sedentary lifestyle, long sitting hours, sitting while not maintaining spine in-line with head and hips, weakens our core and glute muscles while over-stimulating our hip flexors and lower back muscles. This imbalance puts excessive strain on our lower back during workouts leading to pain and discomfort.
2. Poor Technique and Form
Poor technique and form during exercises can also contribute to lower back pain. Exercises like deadlifts squats and rows when done incorrectly can put excessive stress on the lower back leading to strains or injuries.
Section 2: The Science-backed Solutions
Now that we understand the causes, let’s move onto the solutions! By following these steps, you can minimize the chances of lower back pain and maintain a healthy spine.
1. Warm-up and Mobility Exercises
Prior to jumping into your main workout a proper warm-up is crucial to increase blood flow and body temperature to activate your muscles. Also, performing joints mobility, spreads the joint fluids throughout, this helps decreasing friction in joints and improves joint movement.
Thus, less friction and better mobility, prepare joints for the strength training. Resulting in less injuries while heavy or compound workouts. Also, incorporating dynamic stretches and mobility exercises that target your back, core, glute muscles and hip flexors before your main workout will help in preventing muscle imbalances and enhance overall stability.
2. Focus on Proper Technique and Form
Technique and form are paramount to prevent lower back pain. When performing exercises maintain a neutral spine engage your core and avoid rounding your back. Rounded back while lifting something reflects loose spine that means your muscles are not actively holding spine bone and as a result, the spine joints may move apart, causing excess pain and might develop serious medical conditions.
3. Real life application of gym techniques
Always hinge hips if you’re leaning forward, avoid curving your spine. If you’re picking something from the floor, perform squats while keeping chest up tight and shoulders above hips level Remember, EVEN IF YOU’RE PICKING A HEAVY ROCK or WATER FILLED BUCKET, APPLY YOUR GYM Techniques IN YOUR DAY-TO-DAY LIFE. LIFTING ANY WEIGHT FROM THE FLOOR IS SIMILAR TO DEADLIFT, LIFTING ANY SORT OF WEIGHTS OVER YOUR HEAD IS SIMILAR TO OVERHEAD SQUAT AND EVERY Functional EXERCISE WE PERFORM IN THE GYM Have a REAL LIFE APPLICATION. Seek guidance from a certified trainer for proper form and gradually increase weights as your strength improves.
4. Strengthen Your Core and Glutes
Strengthening your core and glute muscles is essential to support your lower back during workouts. Exercises like planks, bridges and glute activation exercises are great for developing a solid foundation and minimizing strain on the lower back.
5. Finish with Post workout Stretches
After your workout don’t skip the cool-down and stretching routine. Gentle static stretches targeting your lower back hamstrings and hip flexors will help release tension and maintain flexibility.
