Four Moves To Be Aware Of If You Suffer From Back Pain

If you suffer from back pain, it's important you take caution when doing a number of exercises during a regular workout routine. While these exercises won't lead to back pain if they are done correctly, many individuals often make a few key errors that can send back pain soaring. If you're already prone, it can be very damaging to the existing injury.

Let's go over what these exercises are so you know to be extra careful...

1. Lying Leg Raises. The first is the lying leg raise. This move will put strain on your lower back if at any point you let your lower back lift off the floor.

Now, in order to keep your lower back on the floor, very strong abs are needed. So for this reason, beginners should just avoid this move, especially if back pain is a concern.

As you become stronger, then you can begin incorporating it in your workout. When you do, if you ever feel your lower back lift up, stop immediately and correct yourself.

2. Shoulder Press. Another move to be careful of is the shoulder press. The biggest mistake made here is allowing your lower back to sway. As soon as you let this happen, you'll have a high amount of total weight coming down on your lower back joints as you hoist the weight overhead.

The solution? Think of squeezing your abs and pulling up your hips. By doing so, you'll flatten your lower back, keeping your spinal column in proper alignment. This reduces the total amount of stress being placed on your lower back area.

3. Bent Over Rows. Bent over rows are another problematic exercise. These can be bad because if you let your lower back hunch over slightly, this will create excess strain on your spinal column as well. On the other hand, if you arch your back, you'll again be creating unnatural stress loading patterns.

Keeping your back flat is key. Try and watch yourself in a mirror the first few times you perform this exercise to ensure you are doing it correctly.

4. Deadlifts. Finally, deadlifts are the next move to be extra careful about. Never pull up using your back, but instead, think of squeezing through your glutes and hamstrings. This will help ensure you are using your muscles as you should during this exercise.

Given the amount of weight people lift with this movement, if you aren't careful, you can seriously strain your back joints.

So there you have some key points to know and remember about back pain and your workout program. Take caution. The last thing you want to do is make any pre-existing back injury any worse than it already is.