The average person is aware that exercise is important for overall health. Certainly, leading a sedentary life leads to obesity along with a number of health issues. Consequently, they rush into an exercise program without really taking time to learn the right way to perform the exercise. This is a costly mistake that leads to lower back pain and posture problems in more people than you might imagine. It’s vital to subdue that risky behavior and take the time to practice the exercise with the correct form. Here are 4 far too common exercise mistakes that cause lower back pain.
1. Forgetting To Exercise Hip Flexors
The fact is that the average person spends the majority of their day inactive or sitting down. This leads to having very tight hip flexors. And if you have tight hip flexors and jump straight into a workout after sitting for a while, you’ll place tremendous strain on your spine, which leads to lower back pain.
Here’s a great test to see if you have tight hip flexors:
image via Health Form
If you have one or more of these common signs of tight hip flexors, the quickest way to reverse it is with a program that specifically loosens and strengthens your hip flexors.
Otherwise it will be only a matter of time before you start experience back pain – if you aren’t already.
2. Ignoring Proper Exercise Form
Perhaps, you’ve noticed someone in the gym lifting weights improperly. This is a very common mistake with the new weight lifter or the inexperienced weight lifter. Often, you will notice that the inexperienced weight lifter tends to curve their back or arch their back. This is an improper form that is destined to cause injury to the back. Always keep the back straight, while lifting weights.
When it comes to back pain, by far where you’ll see this butchered the most is during deadlifts:
image via boxrox
Even slight technique tweaks like this (below) that seem subtle make a HUGE difference in terms of what muscles are activated, how much weight you lift and how safely you can perform the exercise.
image via Predator Nutrition
3. Ignoring Warming Up And Cooling Down
Warming up and cooling down is highly recommended by exercise experts. The ultimate goal of the warm up exercises is to warm the body up, get the blood pumping, stretch the muscles, and prepare the body for the exercise session. This helps to prevent injury to muscles. Jogging in place or a few stretching exercises are enough to warm up the body. Cooling down at the end of a workout is a way to slow down your exercise routine gradually, without causing injury to the body. Generally, cooling down consist of stretching exercises or just walking in place for a few minutes. Here’s a quick list of stretches you can use to cool down after a workout:
image via Exercise Injury Prevention
4. Starting With Heavy Weights
A lot of injuries occur at the gym because the individual decided to lift weights that were far too heavy. Of course, it’s always a good idea to challenge the body’s performance, but it’s also a good idea to take small steps. If you are a beginner, start with light weights. Add more weight, once you’ve mastered the exercise and movements
image via The Muscle Secrets
Follow the suggestions included here, to avoid causing lower back pain during your exercise sessions.