If you have a workout routine that’s part of your fitness efforts, occasional spine-related pain may be experienced post-workout. Such aches and pains are often minor and a temporary inconvenience. And knowing what mistakes to avoid could make your workouts more productive and reduce your risk of doing more harm than good. Spine surgeons in Los Angeles recommend avoiding these 4 workout mistakes.
1. Not Taking Time to Stretch
While your spine is fairly flexible, it’s normally in a relaxed state between workouts. Reduce your risk of unexpected backaches by preparing muscles that support your spine by doing some simple stretches before starting your workout, including:
- Hamstring stretches
- Leg raises
- Neck rotations
- Trunk twists
2. Forgetting Your Core
Most people make an effort to primarily work muscles in the legs and arms without putting too much attention on the core. By strengthening your core, you’ll be easing the burden placed directly on your spine and reduce the risk of having a post-workout muscle spasm. The core includes:
- Glutes that provide support to the hips
- Obliques that offer support while turning or twisting
- Abdominals that provide stability and help maintain your posture
- Flexors that control the arch in your lower back
3. Overdoing It with Crunches
Even if you have the body awareness and control to stick with your proper form with crunches, you’re still placing extra strain on your spine and increasing the risk of slipping a disc or pulling a muscle. You’ll also end up with tight hip flexors, which can reduce flexibility as your spine moves forward.
4. Boosting Your Lifting Weight
There’s nothing wrong with having the goal to be able to add some extra weight to your lifts. However, doing so puts a lot of stress on your spine and its supporting joints and discs. If you’re going to do heavier sets, have someone spot you, and stop if you feel any pain.
Soothe aches and pains you feel after a workout with some ice, cooling gel, or a heat pack. If taking a break for a few days or modifying your sets and reps doesn’t relieve your spine pain, check with your doctor or a board-certified spine physician in Los Angeles. Further reduce your risk of post-workout discomfort by wearing comfortable and supportive shoes and watching your posture as you lift, reach, stretch, twist, and bend.
If you are experiencing severe pain in your spine and want an effective solution for relief, reach out to Dr. Hyun Bae at The Spine Institute Center for Spinal Restoration. We specialize in various fusion procedures as well as alternatives to spinal fusion. Los Angeles patients trust in our team of expert surgeons. Find out why by calling 310-828-7757 today