Back injury prevention is something that a lot of bodybuilders in their 40s, 50s and 60s need to think about. Heck, even bodybuilders in their 20s and 30s need to be prepared for the worst and have proper form when they’re doing back exercises.
Let’s look at some tips for back injury prevention:
Strength training and weight lifting are forms of physical activity where vigorous or repetitive movement is required, and because of this nature, it can cause injuries. However, compared to sports like hockey, rugby, football, and even basketball, the rate of injuries is pretty low.
There was a recent study done, and it was published in a reputable weight lifting journal, and it found that winter sports, soccer, and football were likely to cause ten to 20 times more injuries than 100 hours of weight lifting.
When you exercise over a long period of time, the body will build up a lot of strength, flexibility, durability, bulk, and endurance in the muscles, ligaments, and tendons. This is a progressive adaptation, and itâ€™s referred to as a training effect. It’s one of the reasons that you’re supposed to train on a regular basis, with just gradual increases in time, load, or intensity, and consistently too.
If you’ve been training for quite awhile, you’re probably better able to do exercises that are more complex, maybe more risky, than a beginner could do.
If you want to prevent back injuries while you’re weight lifting, then many of the same rules that apply to preventing injuries related to other sports apply here too.
It’s important to perform the exercise in the right way. Form is extremely critical here. Each exercise will have the right guidelines for technical execution. You need to comply with all the general guidelines for proper form. Look at an exercise gallery online to see how to do the exercises, or purchase a book that comes replete with pictures of people doing weightlifting exercises. If there’s not sufficient information on the machines at the gym, then consult these guides, or work with a personal trainer at the gym.
Machines For Beginners
Much of your danger will come from free weights. When you are first starting out, use machines, because they have a relatively fixed range of motion, and they are better at ensuring you execute the exercises with the proper form.
If you exercise intensely and frequently enough, you will probably get some kind of overuse injury at some point.
The most injured areas in weight lifting are the knees, shoulders, and lower back. The lower back is right at the top of the list, but this is consistent across all the major sports. By not deviating from proper form, and working with a trainer to lift only what you’re capable of lifting without strain or failure, you will ensure that your back stays in top condition. Lower back pain can be crippling, and if you try to push yourself at the gym when you’re first starting out, with improper form, you could get one of these injuries pretty quickly.
-David “Back Injury Prevention” Aston