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Physical exercise and back pain: everything you need to know
Back pain is the most common cause of temporary and permanent disability worldwide, with nearly 80% of adults reporting an episode of back pain that has had a negative impact on their quality of life.
When it comes to back pain, everyone has an opinion on how to cope: rest or painkillers. When you're in pain, these options may seem like the best solution, but this only temporarily eliminates the discomfort you're experiencing.
The most effective long-term response is to think about how to manage the pain and what you can do to make your body more resilient, preventing this from happening again.
Discover the importance of physical exercise for back pain and what to consider in your training routine if you suffer from it.
A personal trainer in Fort Lauderdale provides individualized fitness programs that are tailored to meet each client’s unique needs, preferences, and fitness goals.
The importance of physical exercise for back pain
What is the most common cause of back pain? The answer is simple: inactivity.
A sedentary lifestyle or spending long hours sitting at a desk due to work are becoming more and more common, which makes pain in the spine much more frequent.
Exercise has been shown to have numerous benefits, including having a positive effect on reducing back pain and potentially reducing future episodes of back pain. When people think of training their muscles, the usual exercises have been abs, glutes or arms.
These exercises, although used to build muscle, can actually cause or increase lower back pain due to the increased pressure they put on the vertebrae. It is often most effective to start with basic isometric exercises. This helps build a solid foundation on which to build the rest of your training and help alleviate your back pain.
Tips to protect your back and prevent back pain
Take a look at the key points you should keep in mind when training. These tips will help you protect your back, prevent back pain and keep your back straight.
• Correct back position. First of all, it is essential to be clear that to perform any exercise that involves a weight movement with the arms or legs directly towards our body, the position of the back must be correct.
• Proper stretching can help relieve lower back pain. Perform back-friendly stretches in the morning and evening, 8 to 10 times each.
First, stand up and place both hands behind you as if you were putting them in the back pockets of your jeans; look up and extend (arch) your back.
Then lie face down and place your hands on the floor as if you were starting a push-up. Press only your upper body upward, allowing your lower back to sink while keeping your hips close to the floor. Hold for a few seconds and return to the original position.
• Don't skip warming up before training. One of the most common mistakes seen daily in gyms in Madrid is the lack of warming up before training. Many back pain problems occur when we suddenly put pressure on the spine without warming up.
It is important to avoid injuries, you can even stretch outside the gym when you are going to do a physical activity, such as working in the garden or lifting weights.
• Don't lift weights above your head or shoulders. Using weights above your head adds pressure to the spinal discs, so avoid exercises where the weight rests on your shoulders, such as weighted squats.
• Accompany your workouts with a visit to the physiotherapist. One of the most effective ways to treat back pain is to visit a physiotherapist. The importance of sports physiotherapy is key to keeping your body healthy.
• Use the abdominal belt during high-intensity training. One way to stabilize the spine and prevent lower back injuries is to use this training accessory.
• Working your abdominal wall and strengthening your muscles. Having an exercise program that helps you strengthen your muscles is essential to avoid back pain.
Back pain doesn't have to be a life sentence; with a properly designed exercise routine, you could reduce those pain levels and get back to doing all the things you love pain-free. Our personal trainers in Miami can help you set up a custom routine to get results no matter where you're starting from. Say goodbye to back pain!


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