What to do about back pain?

Lower back pain is a common experience one has in life, whether you are an active or sedentary person.This is even more so when you experience a lower back injury, because then the likelihood of experiencing it again in the next 12 months is high.

There are a few ways you can help ease issues with back pains:

  1. 1
    If you are experiencing unbearable pain or neurological symptoms such as tingling or loss of volitional movement, this is your queue to see a medical expert, physiotherapist or chiropractor.
  2. 2
    Halt any activity that could be aggravating your back pain. This includes stretching an injured back or force-feeding movements that are painful. Resort to safer option instead.
  3. 3
    Make sure you’re lifting in the right manner and mastering your bracing skills. Bracing is the ability to keep tension throughout your torso so that your body doesn’t collapse on itself during your lifts. Monitor the lifting technique and make sure to tense up before the heavy lift, not during it. Switch up the areas of your body you are working on so that you do not over exert.
  4. 4
    Observe your current training plan and do an audit of the same. Ensure you are not performing movements you know cause you pain. Start your lower body strength with a warm-up and a glute activation.
  5. 5
    Do not limit yourself to machines and be careful with how heavy you go on the leg press. A properly incorporated mix of weight lifting and strengthening exercises (which involve your own body weight as resistance) are good for a healthy back.
  6. 6
    Take charge of your training. It may seem counterintuitive, but in some cases weight lifting and strengthening exercises can help reduce back pain.
  7. 7
    Check your lifestyle. Monitor your posture throughout the various activities you do in a day, including work.
  8. 8
    Perform restorative exercises. Simply walking can be healing for the hips and back. Take your rest and recovery days seriously.

FitCru can help with healthy weightlifting programs for people who are seeking to lift using the optimal training frequency, in a wholesome and balanced way that reinforces the strength of your back.

If you would like to discuss muscle gain and lifting, arrange a call with us to learn about our weight training programs and the results you can expect.

Scroll to Top