Common bodybuilding mistakes that can injure your back

A gym is a place where you can go to in order to elevate your health and become a better version of yourself both physically and mentally. However, there are some protocols to follow if you want to obtain the best results possible. In fact, most people mainly focus on their moves and routines and when it comes to executing those routines properly, they lack the knowledge and commitment. People often don’t focus on their mistakes and this can actually lead to injuries and health problems. So in order to help you reach your goals without putting your health at risk we’ve decided to make a list of common bodybuilding mistakes that can injure your back. In this passage we’re going to look at moves that can injure your back and introduce workouts to protect your back from injuries and stop you from getting back pain. So let’s get started.

1- Not Warming Up Properly

If you are searching for workouts to protect your back, you should first know that the most important step of every workout session is to warm-up properly. It is unacceptable to skip warm-ups under any circumstances. Warm-ups are the only thing that can get you ready for cardio and Weight lifting and without doing them you will most definitely hurt yourself. Warming up makes your blood circulation faster and gets the blood to different parts of your body, helping them to expand and contract with the best possible efficiency. So if you suffer from back pains or sore muscles after your workout sessions you should probably dedicate more time to warming up.

But what is the best kind of warm up workout to protect your back?

Well, a proper warm-up should help your muscles adapt to a range of different motions and elevate your heartbeat to provide the blood flow that is necessary for weight lifting for your muscles. A good example of this is dynamic stretching. This consists of a variety of movements including lunges, leg swings and arm swings. In fact, the latest research in this field has proved that static stretching isn’t efficient enough for preventing your body from getting hurt and it’s better to be used as a way of cooling down the body. Dynamic stretching is far more effective in preventing your body from injuries.

2- Rushing the Process

An important step in doing workouts to protect your back is by steadily increasing your training volume and intensity. What does that mean?

Well, basically what we are trying to say is that you shouldn’t do to much too soon. Don’t ask your back to do what it can’t handle! For example, when it comes to lifting weights it’s better to start with weights that aren’t heavy for you at all. Steadily increase the weight and don’t rush into lifting heavier ones. Consult your trainer and follow a rational program. Another example, is a sudden change of workout routine and suddenly adding an abnormal amount of pressure on your back. That will with no doubt make you face with back pain and back problems and even lead to injuring your back!

As you are planning on increasing your training frequency and intensity, be sure to take small, consistent steps rather than giant, sweeping changes in your program.

3- Not Dedicating any Time to Recovery

Another important step in your workouts to protect your back is to dedicate a decent amount of time to recovery. The gym is where you train, but when you get to your house you should let your back muscles recover from the pressure you put on them. Also don’t forget to keep a balanced diet and provide enough nourishment for your muscles. Most athletes need to get at least 7 hours of sleep per night and the optimal amount would be 8 hours or more. Getting less sleep than the advised amount will reduce muscle fiber repair and lead to a higher risk of injury.

On the other hand, in order to prevent your back from injury you should receive 0.7 to 1 grams of protein per pound of your body weight and enough calories to provide the energy your body needs to recover.

4- Wrong Planning

Excessive weight training will lead to serious back injuries. So in order to do workouts to protect your back you need to do weight training 3 times a week and not more! It’s better to divide your workout program into 3 sections consisting of 1. Abs, calves, thighs 2. Biceps, neck, back 3. Chest and triceps.

Hit each body part once a week to prevent putting excessive pressure on them.

5- Not Executing the Moves Correctly

One of the most common mistakes that can injure your back is not executing the moves properly.

Here are some examples:

• Deadlifts:

Deadlifts are one of the workout moves that can potentially hurt your back if not executed properly. Not maintaining the correct form during this exercise can lead to serious lower back injuries. Incorrect forms such as rounding your back or lifting with your back instead of your legs can actually strain the lower back muscle.

So what can you do in this workout to protect your back?

You should start with feet hip-width apart, bend your knees and hinge at your hips in order to lower the weight. Don’t forget to keep your back straight at all costs! Keep the weight close to your body as you stand up.

• Squats:

Another workout move which is really effective and important but can hurt you if you don’t follow the correct steps, is squats. Improper technique like leaning too far forward or letting your knees cave inwards can put stress on the lower back and lead to back pain or even injuries.

How should you correctly execute this workout to protect your back?

At first you should keep your chest up, back straight, and knees aligned with toes as you squat down. When you’re trying to stand back up, engage your core by pushing through your heels. Stand up with your legs not your back!

• Over head press:

Over head presses can also strain your lower back or lead to serious injuries if you use improper techniques to do them. For instance arching your back excessively or using heavier weights when you can’t handle them can hurt your back.

What’s the best way to execute this move?

Keep your back straight and try to keep your core engaged. Lift the weight directly over your head. Do not arch your back excessively. Don’t rush lowering the weight back down and take your time. Try to have full control over the process. The key to success is to choose the weight according to your stability and preparedness.

• Bend-over rows:

Another item on the list of workout moves that can injure or hurt your back if executed unprofessionally, is bend over rows. This move can lead to back pain and strain your lower back muscles. In fact rounded back or jerking motions can easily lead to back problems.

How to properly do thus workout to protect your back and stop hurting yourself?

Hinge your hips and as always, keep your back straight. Pull the weight towards your lower ribs while you squeeze your shoulder blades together. Don’t rush in lowering the weight back down and do it with full control. Most importantly choose a weight that isn’t hard to handle for you, go for something which is under your control. In fact the whole process of bodybuilding takes time and you shouldn’t put yourself out of your comfort zone since it can lead to serous injuries. Raise the weights you lift gradually and step by step.

•  Russian twists:

Another one of the most common mistakes in bodybuilding that can injure your back is doing the Russian twists improperly.  Twisting yourself too far or using momentum instead of controlled movements can strain or injure your lower back.

What process should you go through to execute this move correctly and protect your back?

At first, sit on the floor with your knees bent, lean back slightly and lift your feet off the ground. Then rotate your torso from side to side. Don’t forget to keep your back straight throughout the whole process. Also try to keep your core engaged at all times.

Conclusion

Hitting the gym is the best way to elevate your health and help yourself become better physically and mentally. However, if you don’t follow some protocols it can end up hurting you. That is why you should seek help from a professional and keep things under observation. Don’t always do as you please. Ask for a trainer’s help to come up with the best workout and diet routine based on your own needs and goals.

In this article, we tried to gather some of the most common mistakes that can injure your back and we’ve also discussed workouts to protect your back from injuries.