The Top 4 Gym Mistakes Triggering Back Pain (and How to Fix Them).

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By Injury Specialist & Kinesiologist Rick Kaselj, MS.
Expert Educator to Healthcare & Fitness Professionals.


It’s nearly difficult to go to the fitness center and NOT see someone doing a workout or stretch improperly. Humanity begs us to connect to these misguided lifters BUT we can’t solve every concern out there… it’s simply not that simple. What I can do for you is focus on the most widespread motions done improperly and describe how you can avoid these common errors.

After dealing with thousands of individuals throughout the years, I’ve discovered the mistakes listed below to be the source of a majority of the lower neck and back pain people who work out are suffering with.

The real trouble is that many times this “pain” starts as a subtle, nagging sensation and it’s disregarded. In time this as soon as small, irritating pain becomes a monster that sidelines you from doing what you enjoy.

If you enjoy weightlifting you’re not going to stop working out over something that does not look like a big deal. However, if you keep putting yourself under heavy loads with compromised technique, it will just perpetuate the problem till you are forced to face it.

Now, let’s turn our attention to the typical pitfalls you’ll discover at the gym that can result in severe back pain and more importantly, repair these mistakes at last. If you’re interested in keeping your spinal column healthy and devoid of discomfort for several years to come and keeping an active lifestyle, keep reading.

Workout Mistake # 1: Choosing The Wrong Hamstring Stretch.

This looks like something we’ve all seen at the health club, the park or any place individuals exercise. When trying to stretch the hamstrings many people develop unneeded tension on their lumbar spinal column by reaching for their toes from a standing position. This obvious bend in the thoracic spinal column (or mid back area) puts both the hips and hamstrings into bad position for a proper stretch and breaks the natural curve of the back causing the lower back far too much stress.

By laying on the flooring with one leg elevated and the other bent, it is possible to keep a flat body position and avoid any strain on the lumbar spine. By fully flexing and extending the straight leg, you can actively stretch the hamstrings (one at a time for ideal results) therefore developing absolutely no tension on the lower back. Do this repetitively holding the leg straight at the top for several seconds pushing the heel towards the sky.

Workout Mistake # 2: Poor Deadlift Technique.

One of the most popular workouts done in any gym is the Deadlift. Without entering into the many variations of the lift, let’s concentrate on the essential elements of the movement itself. Whenever a person performs a lift or workout, having a neutral spine is vital. Try to constantly keep ideal spine positioning in all stages of the lift.

That being said, you should not be cocking your head awkwardly back to look forward when entering position with the bar, rather look at your eyebrows with your head and neck in line with your upper body.

The other huge issue with the Deadlift is the hyper extension of the body at the top of the lift. When attempting to fully contract the glutes and legs, individuals will lean backwards and look up, again putting their body in bad alignment and leading to undo hazardous stress on their lower back. Let’s look at a Deadlift with correct type.

The knees and hips are bent and the body is put into a really strong lifting position. The shoulders are back, chest is up and the upper back muscles are also contracted to take full advantage of tension throughout the body and protect the lower back from any unneeded stress.

Workout Mistake # 3: Rounding the Back on Barbell Row.

The Bent-Over Barbell Row is infamously done incorrectly. Many individuals have a challenging time with pelvic tilting (posterior and anterior) and do not recognize how to place themselves while their body is under loads. Lots of people, sadly, do not have the capacity to “turn on” certain muscles so presuming different positions seems almost impossible to them.

The thoracic spinal column or mid back is soaking up all the tension and putting the lower back into an extremely demanding scenario. Anyone who does this routinely will be in discomfort and at major danger of back injury.

Hips are bent, knees are bent and the butt is pushed back producing a long and strong spine. The weight has now moved to the proper back and leg muscles for optimum lifting position.

Let’s now look at the correct method for this exercise. When finished with the appropriate mechanics, the workout looks much less dangerous for the lower back. Notice the mid back area is now in line from head to butts. It is apparent that the legs and back muscles are appropriately engaged to deal with the load and keep the back devoid of discomfort. The body is technically in an athletic position likewise known in sports as the “ready position.”.

Workout Mistake # 4: “Tail Tucking” on the Goblet Squat.

The beginning position does not highlight the poor mechanics of the workout like the finished position does. The only minor change might be with the head position which can be quickly repaired by tucking the chin in.

In the ended up position it is plain to see that the hips have dropped far too low creating a “tuck result” of the hips putting your back at risk of injury. Your back may harm simply taking a look at this position. This likewise can adversely affect the knees bending them to such a high degree under load.

The spine positioning has actually been modified enough to develop unneeded pressure and pressure on the back spinal column. What is most obvious in the appropriate type images is not just the head position however also the line developed by the body from the shoulders to the hips.

The knees are bent just a little past 90 degrees and the pelvic girdle remains in a strong, helpful position preventing the “tuck result” and developing zero tension on the lower back. All the load bearing and stress stays in the legs, abdominals and appropriate back muscles producing a discomfort complimentary environment.

I hope after completely talking about the most typical mistakes made in the gym that cause pain in the back, you feel more positive in facing your discomfort and not avoiding it any longer.

If You’ve Been Making Some Of These Mistakes Don’t Worry…

If you’ve been doing some of these damaging stretches for years and have any degree of neck and back pain do not feel totally disappointed. I have partnered with Critical Bench to publish a quick & easy 10-minute pre and post exercise regimen you can follow to reverse any damage that might have been triggered from workout form that is not ideal for the lower back.

Handling back pain in general even if it’s moderate most often times includes limitless cycles of appointments, examinations, extending and reinforcing.

After having hundreds of my clients go through this run-around, with minimal success, it has actually caused the development of “Fix My Back Pain” making use of the BR3 Method which is based upon one crucial idea: Reshaping your lower back from an agonizing lower back to a pain-free back spinal column, but I do have to caution you …

  • If you are just looking for a service to the symptoms instead of the root issues of your neck and back pain, then this is NOT for you.
  • If you are convinced that surgical treatment is your only option at this moment, you do not require to check out any even more.
  • If you are looking for some miracle medication drug to eliminate your back pain and get you back to pain complimentary workouts, then this is NOT for you.
  • If you do not mind sitting on the couch and missing out on your workouts and other activities, living the rest of your life in pain this is NOT for you.

It’s time to organize your neck and back pain and silence the menacing pain that keeps you from exercising and doing what you like in the gym. If you’re prepared to take control of your discomfort or avoid it altogether and what you’re presently doing isn’t assisting, you’re in excellent hands.

I help athletes and serious physical fitness enthusiasts get back to what they have a passion for instead of telling them to stop training and avoiding what hurts. Sound excellent?

Here’s What You Should Do Next…

If you ‘d like to escape a significant blowout and fix your back in just minutes… so you can return to your 100% intensity pain-free exercises without feeling bullied into consultations, medications or going under the knife, I have some fantastic ideas for you on the next page.