Preventing Back Pain

Many times while going to lift an object and not realizing how heavy it actually is, you feel a little strain in your back, and later that strain turns into more of a pain, and if the pain gets worse it turns into being in bed not straightening up for days.  Typically, I have seen more people get hurt outside of the gym rather than inside.  More than likely that is due to being already warmed up, having proper gear, and preparing yourself technically and mentally for the lift.  The following are do’s and don’ts for preventing back pain or something more severe like injury.
DO’s
- Abdominal workout at least 3 times a week.  A strong core will help with posture and take pressure off the lower back.
- When lifting, use both arms equally, do not try to lift with just one arm.  Most likely it will throw one side out of alignment and could cause back strain.  This also includes shoulder bags or back packs, use both straps or pack light.
- Stretch- if possible, stretching the lower back once a day by doing beauty queens (seated stretch with leg over other leg) or just hanging will keep your back straight, improve posture, and stay loose and warm. Also, use knees to chest if possible. 
- Use heat packs or hot shower to warm up the sore areas.
- Use cold pack or anti-inflammatory to reduce inflammation. 
DON’T’s
- Avoid lifting with your back.  Your lower back is a weak area.  The strongest muscles in the body are your legs.  To lift correctly, you should always bend at the knees and carry the object close to the body. Holding objects at arm's length can increase the load on the lower spine by 15 times the original weight.
- In the gym, avoid squats and deadlifts.  A lot of us performed these in high school but after having discomfort in my back and knees I could never understand why I did them (EGO).  There are many other good exercises that will take the strain off the back and put it on the quads where it should be.
- Don’t pull when you can push.  Pulling an object puts more stress on the back muscles than pushing.  The further the weight is from the body increases pressure on lower back by 10-20%. 
Exercises-
- Abs- crunches, leg lifts, trunk twists, crunch ups, leg ups
- Lower back- good mornings, superman stretch
- Quads- hack/ball/dumbbell squats, lunges, reverse deadlifts 

- Stretching-beauty queens, hanging, horizontal back arm stretch, inverted hangs, sumo stretch, lying knees twists, tucks, and rolls.

…For more information and tips, check my website, www.chadamartin.com.