Poor technique, weakness in back and abdominal muscles, and overuse are to blame for a lot of back injuries associated with exercise, according to the American Physical Therapy Association.
Physical therapists offer these guidelines to help you avoid back injuries when you exercise:
• Start an exercise program slowly. Gradually build up your general fitness level before attempting advanced aerobics classes or heavy weight lifting. Don’t be a victim of overuse; that is, doing too much, too soon.
• Be particularly cautious when performing weight training exercises such as squats or deadlifts. Use your legs to drive the weight up rather than force your back to bear the weight.
• Avoid unsupported forward flexion. If you lean forward that the waist, support the upper body by placing your palms on your knees. Bend your knees slightly and keep your abdominal muscles held in to support the back.
• Don’t swing weights. Isolate the muscle group involved in the exercise and concentrate on form. Move the weight smoothly and with control.
• If you feel pain in your back, stop the exercise. Treat a back injury like any other musculoskeletal injury. Apply ice as long as there are signs of acute injury such as intense pain, swelling, or redness. If the pain persists, consult your physician, a physical therapists, or other qualified sports or orthopedic specialist.
• Carry heavy objects waist-high.
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