Have you ever returned home from the gym with sudden back pain? Have you ever finished your last rep of deadlifts just to collapse to the ground because you physically cannot come back up with the weight? This all starts with poor form when exercising. First and foremost, it is important to note that form and technique are two completely different things. Exercise technique is the way you perform a move to target a specific muscle group; exercise form is the way you perform a move to protect your joints and prevent injury. In this article, the focus is on exercise form and how important it is for back health. When performing any type of exercise that involves weights or cardio, your form is the most important thing to focus on. Exercising with proper form allows you to fully put your muscles to work while preventing injuries and pain.
It is important to know the difference between good pain and bad pain after a workout. ‘Good pain’ includes muscle soreness from lactic acid buildup, and is common to experience after a workout. However, if you experience soreness, stiffness, or pain in your joints after a workout, this is a sign that an underlying issue is taking place.
How Can I Practice Better Form?
Practicing your form when exercising is vital in preventing injury. It does not take a professional athlete to teach you proper form; in fact, even professionals constantly work on their form when exercising. Everyone needs to revisit the basics every once in a while, so don’t feel as if you are taking a step backward. Here are some tips to get you practicing better form:
- Warm up. Wake up your muscles and joints by doing light-impact activities that focus on form. This can include walking on the treadmill and stretching. Remember: strength and flexibility comes with time, repetition, consistency, and practice.
- Lift comfortably. When you get into weight lifting, start with weights that are very comfortable to you. If you have a hard time doing more than 6 reps to start with, then you should take off a few pounds. Start with a weight that you are able to do at least 10 reps with.
- Form, form, form! Here is the important part to remember. When you grab those weights or start that run, always think about your form. If you notice yourself slipping, fix yourself before you hurt yourself. Try to get into the habit of monitoring your form while you exercise; eventually, it’ll become like second nature and you won’t even think about it. Remember: it takes time to get used to the feeling of proper form. If you’ve been squatting wrong your whole life and suddenly do a proper squat, it can feel unnatural. Read up on proper exercise forms to ensure that you are working out properly. Remember: sometimes, exercising in proper form can feel much more difficult; this is because it ensures that the right muscle groups are being targeted and that you are putting your weight in the right places. Don’t give up – it’s better to do fewer reps with proper form than more reps with poor form.
- Know when to stop. If you cannot continue to hold the correct form when finishing that last set or that last mile, it’s time to stop. Those who overwork their bodies are the ones who are most likely to experience back and spine injuries in the future. Trust the process and trust your body!
If you think you may have an exercise injury or are experiencing back pain, schedule a consultation with Dr. Weaver. He’ll help you get your back on track!