Whether you’re preparing for a big move or are ready to hit the weight rack, you should always warm up before lifting to prevent back pain. In addition to using proper form while lifting, preparing your muscles will reduce your chance of sprains, strains, or other injuries. Below are a few ways to prepare your back for hard work.

3 Ways to Warm Up Before Lifting to Prevent Back Pain

1. Light Cardio

To prepare your muscles, activate them with a 10-minute jog or brisk walk. The main purpose of a cardio warm-up is to get your heart rate up, which increases your blood circulation and raises your core temperature. By doing so, you will activate other muscles to assist you while lifting instead of relying solely on your back, preventing strains and pulls.

2. Dynamic Warmup

Dynamic warmups can incorporate the whole body or target specific muscles. These include rotational lunges, inchworms, and leg swings. They’re often used by professional athletes to get their muscles ready right before they play. Similarly, exercises such as jumping jacks can warm up your muscles quickly while increasing the heart rate.

3. Core Exercises

Your core muscles include both back and abdominal muscles, which work together to protect your spine. Any weak part of your core makes you more susceptible to back strains and injury. Strengthen these muscles by performing core exercises like planks and kneeling cable anti-rotations. They will help you learn how to brace your abdominals to stabilize your spine and prevent back pain.

If you’re suffering from a chronic back pain or nursing an injury, Back to Health Chiropractic in Florence, KY, is the best team to have on your side to help put you on a faster road to recovery. Along with spine alignment, they also treat whiplash, scoliosis, and herniated disks. By personalizing each client’s treatment, they’ve achieved incredible results with carpal tunnel, shoulder pain, pregnancy pain, and even TMJ issues. Call (859) 746-2222 today to schedule an appointment, and visit their website for more information about their services.