3 Tips to Combat Low Back Pain at the Gym

3 Tips to Combat Low Back Pain at the Gym
Andrea Tapia, CPT, B.S. Kinesiology

Engaging in moderate-intensity physical activity at least thirty minutes daily has been shown to improve and prolong quality of life, according to the Physical Activity Guidelines for Americans. However, what happens when active living becomes a pain in the behind? The lumbar spine, if not protected can become vulnerable to injury due to fatigue, repetitive awkward movements, and overall weakness. If not careful, your gym routine could hurt you instead of help you. Follow these three tips below:

Don’t Skip Rest Day

“Recovery from exercise training is an integral component of the overall training program and is essential for optimal performance and improvement”(Kravitz, 2009). Rest enables the body to physiologically recover from the mechanical stress placed on it. Inadequate repair time can not only decrease performance output during the next training session but increase risk of injury due to overtraining.

Use Proper Technique

Practicing proper body mechanics at decreased loads optimizes strength development in proper muscle groups, and reduces the risk of injury at higher loads. Improper body alignment during repetitive exercise allows for movement dysfunction to occur. Reduce strain on the lumbar spine by bracing deep abdominal muscles and utilizing the legs when lifting weights from the floor or overhead. Always be aware of your surroundings to help safeguard others and yourself. 


Earn Your Progression

Choose exercises specific to the goal, and ensure proper progression. Engaging in complex exercises or extreme lifting too soon can cause structural damage. “A 5-percent increase as the exercise becomes too easy is a safe progression. Exercise at a level that is appropriate for your age and your fitness level” (ACSM, 2012). If you are unsure, always seek help from a fitness professional.

If you are experiencing pain resulting from physical activity let our Licensed Physical Therapists at NY Spine & Rehab Medicine take care of your pain needs. Contact our office at (212)488-9600 to schedule an initial consultation today.

REFERENCES:

Adult Physical Activity Guidelines. Office of Disease Prevention & Health Promotion.

http://health.gov/paguidelines/guidelines/adults.aspx. Updated: 01/25/2016. Accessed January 2016.

Recovery in Training: The Essential Nutrient. IDEA Health & Fitness Association Website.

http://www.ideafit.com/fitness-library/recovery-in-training-the-essential-ingredient. Published February 2, 2009. Accessed January 2016.

Basic Injury Prevention Techniques. American College of Sports Medicine Website.

https://www.acsm.org/public-information/articles/2012/01/10/basic-injury-prevention-concepts. Published January 10, 2012. Accessed January 2016.

Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health from the Orthopaedic Section of the American Physical Therapy Association. Journal of Orthopaedic & Sport Physical Therapy, 2012. Volume:42 Issue:4 Pages A1-A57 DOI: 10.2519/jospt.2012.42.4.A1. http://www.jospt.org/doi/full/10.2519/jospt.2012.42.4.A1.