Back on Track: How to Keep Working Out Despite Lower Back Pain.
Lower back pain can be a hindrance to one's fitness routine. It is a common issue that can arise due to several reasons such as improper form during exercise, weak core muscles, or sitting for long periods. However, it is essential to maintain a regular workout routine despite lower back pain to prevent it from worsening and to improve your overall health.
Here are some tips to continue working out despite having lower back pain:
Consult a healthcare professional:
If you experience persistent lower back pain, it is crucial to consult a healthcare professional to identify the root cause of the problem. A doctor or a physiotherapist can assess your condition and suggest appropriate exercises to alleviate the pain and improve your flexibility.
2. Warm-up:
Before starting any workout, it is essential to warm up your muscles to prevent any further damage. A proper warm-up routine can include stretching, light cardio, and mobility exercises that can help to increase blood flow and loosen up the muscles.
3. Strengthen your core:
Weak core muscles can cause lower back pain, as they are responsible for providing support to the spine. Incorporating exercises that focus on strengthening the core, such as planks and bird-dogs, can help to alleviate the pain and improve your posture.
4. Modify your workout:
If you experience lower back pain during certain exercises, it is advisable to modify them to reduce the strain on your lower back. For example, if you experience pain during squats, you can try a modified version, such as a wall squat or a box squat. Similarly, if you experience pain during deadlifts, you can try Romanian deadlifts instead. Modifying your workout routine can help to alleviate lower back pain and prevent any further strain on your back.
Here are some tips on how to modify your workout routine:
Choose exercises that are less stressful on your back:
If you experience lower back pain during certain exercises, it may be helpful to avoid those exercises and opt for ones that are less stressful on your back. For example, instead of traditional crunches, you can try bicycle crunches, which put less pressure on your lower back.
Use equipment that supports your back:
Using equipment that supports your back, such as a stability ball, can help to reduce the strain on your lower back during exercises. For example, using a stability ball during hamstring curls can help to reduce pressure on your lower back.
Adjust the range of motion:
Reducing the range of motion during exercises can help to alleviate lower back pain. For example, if you experience pain during lunges, you can try reducing the range of motion by taking smaller steps.
Avoid exercises that require twisting:
Exercises that require twisting or rotating your back can cause further strain on your lower back. It is best to avoid exercises that require twisting or rotating your back, such as Russian twists or standing torso twists.
Use a lighter weight:
Using a lighter weight during exercises can help to reduce the strain on your lower back. For example, if you experience pain during deadlifts, you can try using a lighter weight or reducing the number of reps.
5. Use proper form:
Improper form during exercise can cause lower back pain. It is essential to use proper form and technique during exercises to avoid any strain on your lower back. You can ask a trainer or a healthcare professional to guide you on proper form during exercises.
6. Take breaks:
It is essential to take breaks during your workout routine to prevent any further strain on your lower back. You can take short breaks between exercises and stretches to prevent fatigue and alleviate any pain.
In conclusion, lower back pain can be a hindrance to your fitness routine, but it is essential to maintain a regular workout routine to prevent it from worsening. With the right guidance from a healthcare professional, modifications to your workout routine, and proper form, you can continue to stay fit and healthy despite lower back pain.