Can's and Can'ts of Lifting with Lower Back Pains

Lower back pain can can make exercising very difficult and quite a turn off. The crazy thing is that some exercises can help relieve your back pain and some will increase it. Here's a few can's and can'ts when it comes to training with a back injury.

Experiencing back pain?? You're not alone. We've seen a variety of back injuries caused by sleeping in awkward positions to multiple back surgeries resulting in steel rods being inserted to provide relief.

1.) Stand up.

We understand, it's easier said than done but its a must. When it comes to your spinal health, move it or lose definitely applies. Laying and sitting for to long increases the likely hood of having bad posture, creates muscle spasms, and even nerve pain from staying in a fixed, unnatural position for to long.

2.) Stretch it out.

Tension from the chest, shoulders, hamstrings, and even calves can cause unnecessary strain on your back. Remember, the knee bones connected to the hip bone. Stretching the entire will restore the natural balance between muscle groups and ease the tension on your lower back muscles and pain.

The scoop, seated chest to knees, updog, and child's pose are all great stretches to help relieve your lower back pain.

3.) Be willing to experiment.

Most professionals will be able to go through a small series of movements to evaluate your posture and determine which movements are "good or bad" for you. However, be willing to try a few of those bad moves to see if it's even possible to execute and improve that particular move.

For example, over head shoulder presses. Clients in their 60's and 70's have been able to increase their overhead range of motion despite being told otherwise in the past. On the contrary, there have been people who have executed overhead movements and the pain worsened.

4.) Try, but don't push through the pain.

If reverse crunches are giving you lower back pain, stop immediately. Find an alternative or give your core a break that day altogether. It's a judgement call for sure. Pushing through some injuries will result in bad posture and contracting muscles out of order. These two no no's will only increase back pain.

5.) Posture up.

Slouching while walking or sitting over a long period of time will inevitably cause back pain. Be very mindful of your posture throughout the day with these to activities. When done incorrectly, the hips will rotate left, right, front, or back to stabilize your weight. This over correction will irritate your spine and cause muscle tightness.

6.) Warm up.

Muscles need warmth and a strong mind muscle connection before engaging in exercise of increased intensity. Low level cardio for 4-8min, yoga, or a dynamic stretching routine will help you begin your workout fresh and finish strong.

For more information or advice contact MrPainInThePark@gmail.com