Nothing will sideline your exercise routine like back pain. It can also prevent you from daily activities like playing with your children or functioning comfortably at work. Here’s how you can protect your back while getting the workout you need to stay healthy and strong.

How to Prevent Exercise-Related Back Pain

1. Strengthen Your Core

A strong core supports your spine and lower back and prevents injury. Add abdominal exercises like planks to your workout, increasing the amount of time you spend in the pose each week. For beginners, knee raises are an easy way to get started. You can also strengthen your core at your desk while you work by sitting on a yoga ball instead of an office chair.  

2. Practice Good Form

If you lift weights, nothing is as important for preventing back pain as good form. Before you start lifting on your own, schedule a session with a trainer or physical therapist who can teach you the proper way to perform each exercise. Be sure your spinal column is aligned and you’re always using good posture.

3. Warm Up Properly

Warm muscles and joints are less prone to injury, so don’t neglect your warm up. Start with light calisthenics like jumping jacks, arm and neck rotations, and walking in place. If you have the space, a light jog will also get the blood flowing.

4. Stretch After Your Workout

When your workout is over, it can be tempting to hit the showers and relax right away, but there’s no better time to increase your flexibility. Tight hamstrings can commonly cause back pain, so take the time to do some forward bends while sitting or standing, or use a towel or yoga strap to gently stretch your calves and hamstrings.  

O'Fallon Pain Relief Associates in O’Fallon, MO, can help address your back pain caused by exercise. Their experienced, caring team will help you live your best life by relieving the pain and helping your body heal. With an on-site chiropractor, physical therapists, nutritionists, and pain management specialists, you’ll get a comprehensive, personalized plan to get you back to normal quickly and safely. Call (636) 978-3000 or request your appointment online now.