Hello, and welcome back to the Barfield Chiropractic blog. In our recent blog series, we looked at some tips to consider when springing back into a health-conscious, active routine this spring. While your back health is incredibly important for your overall health, exercise is also essential for maintaining strong back muscles, a healthy nervous and cardiovascular system, and for managing a healthy weight. Keeping with the theme of our last blog series, we will begin looking at ways to protect your back as you become more active this spring, particularly when you’re working out. For many people getting back into a regular exercise routine, it is easy to feel as though they need to rush back into it in the hopes of achieving immediate results before summer gets here. But the truth is, it is better to ease back into your exercises gradually, keeping your back health in mind to avoid and prevent an injury. So for all of you who are either starting or continuing your exercise programs at home or at the gym, here are some tips to consider for protecting your back while you work out.
Lifting incorrectly is one of the easiest ways to injure your back. When lifting weights during your workout, ensure you are maintaining proper posture by keeping your chest forward, lead with your hips, keep the weights close to your body, plant your feet, and lift from the knees. Avoid bending over and lifting in a bent position which could lead to a soft tissue injury in the lower back.
Know Your Limits
We all want to be fit and achieve our workout goals with flying colors in the shortest amount of time but, unfortunately, this takes time. When working out, no matter if you are lifting weights, running on a treadmill, or getting stretchy in a yoga class, it is crucial to know your personal limits to avoid injuring your back by pushing your body too hard. While it’s always good to push yourself to reach new goals, it is important to be realistic when working out. The last thing you want to do is injure yourself, which could put you out of commission for days, weeks, or even longer.
Maintain Good Posture
When you slouch, shift your hips forward, and stand with poor posture, this places additional stress on your spine — especially your lumbar spine — which can not only cause back pain and pain in the hips and legs, but also makes you more susceptible to back injuries.
Start With a Warm Up
Getting your heart rate going can enhance your overall workout because it gets your circulation going. Circulation helps bring nutrients and oxygen to your soft tissues and organs while flushing out the toxins in your muscles. Starting your workout with light cardio warms up your muscles and joints which can help protect your back once you start your routine.
Schedule Regular Chiropractic Care
Chiropractic care is a great way to not only treat back injuries, but to maintain the health of your spine, hard and soft tissues, nervous system, and overall wellness. Call your chiropractor in Murfreesboro today to schedule regular chiropractic adjustments to protect your back and address any soft tissue injuries you suffer while working out. Call Barfield Chiropractic today to get started!