Body Building & Back Pain Tips
Bodybuilding can be a great way to sculpt and tone your muscles, but it’s not without its risks. Injuries are common among bodybuilders as their bodies are put under tremendous stress during workouts. All kinds of exercises can cause lower back pain which tends to come with the territory for anyone who exercises heavily or works out regularly. At the gym at all hours throughout the day — we know bodybuilders do this too. Lowering your risk factors will help keep you safe while exercising. Make sure to do these tips:
Practice the RICE Method
The RICE method is a tried-and-true way to help you recover from back pain or any other injury quickly. This includes:
- Rest – We know its hard to rest with a busy schedule but this allows your body to heal
- Ice – Icing the area is a treatment which reduces swelling in the area of inflammation. By chilling it out for 20 minutes every couple hours if needed promote better blood circulation.
- Compression – Wrap the area with a ACE bandage, tension bandage to keep the swelling down.
- Elevate – Through the elevation techniques like using a pillows to raise up the area, keeping the area at or above the level of your heart help minimize swelling.
Regardless this tool should always be used alongside self-care practices like proper nutrition habits including taking supplements particular designed to support healing at home under supervision.
Improve Your Form
Oftentimes, poor form is the leading cause of back injuries for bodybuilders. So, it’s important not only as a preventative measure but also so you can avoid any possible complications from getting worse. You won’t want to start a habit of working out with bad posture! Always use spotters when performing exercises that could put a strain on parts of your spine that might be weak or injured. During rehabilitation sessions, an injury needs proper balance and posture in order to strengthen those areas through weight training — while watching out for movements that would aggravate them even further if done incorrectly.
Choose the Right Exercises
Some exercises are more helpful than others when it comes to coping with lower back discomfort. Concentrate on activities that increase your flexibility and develop the muscular groups that support it like abdominals or hamstring workouts to help to ease strains on this part of our body while also strengthening other parts which promote good posture too including glutes (buttocks) radiating out from one’s hips known as “the core.” The best way to combat any kind if discomfort – whether acute post-exercise episode coupled up close against chronic muscular irritability brought about by long periods spent sitting at work desks the day after.
Decrease Weight, Increase Reps
Too much strain on your back can lead to long-term problems. In order to not have this issue, decrease the weight you’re lifting and increase reps for a safer workout routine that will not only benefit you physically but mentally as well!
Try an Inversion Table
If you’re experiencing any of the above symptoms, an inversion table may be able to help. The use of gravity on your spine relieves some pressure and allows for better flow of spinal fluid which can result in decompression as well as repair between discs compressed by tight muscles or stress elsewhere along their length.