“No pain, no gain” gets thrown around in the world of fitness. But there are different degrees of pain and causes. Since 80% of adults experience lower back pain, that’s our focus today.
We will look at what types of back pain are normal (or cause for concern), mistakes to avoid, and exercises that aren’t the best if you have back pain.
The answer is… it depends. Some minor aches and pains are common and expected during and after a workout. Exercise challenges muscles groups and creates micro-tears. This is what makes your muscles strengthen.
Expected times to feel minor back tension or soreness:
Warning signs to stop and contact your doctor:
Imagine the mental exhausting and headache you’d feel attempting Wordle on zero sleep. That’s how your body feels when you rush into a workout which is a recipe for pain and injuries. Take a few minutes to warm up your muscles. They will be grateful, and you’ll have a more productive workout.
It’s tempting to end a workout when you finish that last rep. But loosening up your muscles is essential. Tight muscles equal back pain. For maximum back soothing, try doing full body stretches and give extra love to your hamstrings and hips.
We know you’re pumped and excited to reach your goals, see how much weight you can lift, or how fast you can complete a run. Your body just needs to catch up with that enthusiasm! Many injuries are preventable by taking it slow and steady.
Are you doing your exercises correctly? Even subtle errors in body positioning can increase the risk of back pain and injury. A personal trainer can help you identify and correct form mistakes. CoPilot gives you a real-life on-demand trainer anywhere you are!
Working on your core can help back strength and reduce pain. The secret is using the best type of core exercise. Traditional sit-ups put a lot of pressure on your spine. Instead, try partial sit-up and never pull your neck off the floor. If you feel strain in your beck or spine, it’s time to stop and consult a trainer for proper form.
Pass on workouts that jar your spine, require you to twist, or have a lot of repetitive movements. Seek out low-impact exercises and yoga can be great ways to strengthen and stretch your body while reducing back pain. Let your trainer or yoga teacher know about your back issues so they can suggest modifications.
If you have back issues, doing a standing toe-touch can stretch your back more than your hamstrings and lead to more pain. You might be thinking, “what do my hamstrings have to do with my back?” Well… tight hamstrings can increase pressure on your lower back. Instead, you can try single-arm toe touches which help stretch both sides of the body, back, hips, and hamstrings evenly.