If you go in for sports and regularly visit the gym, then for sure at least once you had to rip off your lower back or just hear that someone else ripped it off. Is it possible to protect yourself from such a nuisance? You can, if you follow some simple rules.
So how not to rip off your lower back?
- Since the lower back most often suffers during strength exercises, special attention should be paid to them, or rather, to the correctness of their implementation. Closely monitor the position of all parts of the body, pay special attention to the back. It is not for nothing that the description for many exercises indicates that the back should be straight. It is this position that allows you to maintain the integrity of muscle tissue and protect them as much as possible from tears and sprains.
- Choose the right weight. Damage to the lumbar muscles is most often the result of increased stress. And it is due to too much weight. So, to avoid injury, choose the right weight. To be sure, it is best to seek help from a coach. He will assess your condition and determine what weight will be the most optimal.
- Don’t go for overly difficult exercises, especially if you are a beginner. These include those that imply movements of the body with a large amplitude, that is, with a large deviation from the axis of the body. So if your muscles are not prepared, then start with the simplest.
- Try to support your lower back as much as possible during your workouts. This means that the back should be leaning against some surface. That is, exercises with weights are best performed in a sitting position and leaning the body against the back of the simulator. If there is no support, then the risk of injury will increase.
- When lifting heavy equipment, try to direct the maximum load to your legs, and not to your back. That is, if you need to take a barbell, then first sit down, grab the bar well with both hands, and then rise up, straightening your legs. In this case, the back should remain straight.
- Don’t make any sudden movements! Muscles should be stretched gradually, only in this case it is possible to maintain their integrity and avoid damage. And if you force things and try to do the exercise as quickly as possible, making jerks, then this can lead to tears of the muscle tissues of the lower back, and this is extremely unpleasant and requires a long recovery.
- Remember how important a warm-up is! It will help “warm up” the back muscles and prepare them for full-fledged loads. Blood will flow to the muscle tissues, they will become more elastic, so they will stretch well, and the risk of damage will be significantly reduced. To prepare the lower back for training, you can tilt the body back and forth, as well as in different directions. But still, be careful not to make any sudden movements. Allow at least 5-10 minutes to warm up.
- No increased loads! Even the most trained muscles can be damaged if they are subjected to a huge load. So, firstly, do not overstrain, and secondly, increase the load gradually so that the muscle tissues have time to get used to and adapt.
- When performing complex exercises with weights, you can use a special gymnastic belt for the lower back. It will fix your back in the correct position and prevent it from bending too much. But such a device cannot be constantly applied. The fact is that with constant support, the muscles will not work properly, because of which they can begin to weaken and subsequently atrophy. And weak and untrained muscles are injured much more often than strengthened ones.
- If you feel severe tension in your back, stop immediately. Relax, massage your lower back to ensure blood flow to the muscles. Then try resuming your workout, but with a reduced load. If the discomfort does not disappear, then it is better to try not to use your back, otherwise you will not be able to avoid its injury.
- Train your back. If the muscles are trained and strong, then the risk of damage to them will be significantly reduced. How do you achieve this? Pay attention to your back each session, even if you decide to work on a different part of the body. Do at least one exercise that engages your lower back muscles. These can be turns or lifts of the body, tilts, and so on. And if you want to reduce the risk of back breakdown as much as possible, then do one simple exercise every day. The duration of such a mini-workout can be 5 minutes, but this will be quite enough for strengthening.
- Watch your speed. She should be comfortable. Do not strive to complete more reps and approaches in a certain period of time, because it is not speed and quantity that are important, but quality. So there is no need to rush anywhere. Do everything at the speed indicated in the description of the exercise or recommended by the trainer. With a fast execution, the muscles get tired much faster, but at the same time they are worked out inadequately.
- Try to engage your abdominal muscles. Since they are also partially involved in the function of providing a certain muscle frame for the spine, then if you use them, you can remove some of the load from the back muscles. So if you need to lift a load, try tightening your abs. You will see that the lower back will strain much less.
Be careful and protect your lower back while exercising!