Bodybuilding is a great way to sculpt and tone muscles, but the strain that it places on the body is sometimes too much to bear. Injuries are not uncommon among bodybuilders, and lower back pain is one of the most common problems experienced by lifters everywhere.
If you’re experiencing lower back pain, you don’t have to stop your workout routine. However, you should remember these tips that will help you manage your back pain and heal quickly.
Practice the RICE Method
For dealing with lower back pain and muscle injuries of all kinds, bodybuilders and doctors everywhere recommend RICE: rest, ice, compression and elevation. This tried and true combination of treatments will help to relieve your back pain and make sure that you recover as quickly as possible.
Rest will give your back the time it needs to heal naturally, ice helps to reduce swelling, compression keeps you from making any straining movements, and elevation ensures healthy blood flow. Always remember to RICE your injuries for a quick and healthy recovery.
Improve Your Form
Poor form is the number one cause of back injuries for bodybuilders, so practice improving your form both as a preventative measure and a method of insuring that your injuries don’t become more severe. Some exercises are more dangerous than others.
Performing bicep curls with bad form won’t do much more than reduce the exercise’s effectiveness, while an improperly executed dead lift could land you in the hospital. Work out with a spotter to check your posture. Use theraputic exercises to strength your weak points until overall form improves.
Choose the Right Exercises
When you’re dealing with lower back pain, some exercises are going to be more beneficial than others. Focus on exercises that improve flexibility in your back and strengthen the muscle groups that support your spine.
Abdominal exercises and hamstring workouts are great for helping your body support itself naturally, easing the strain on your lower back.
Passive extensions and side bends are some of the best lower back stretches you can do.
Choose the right exercises to help manage and heal your pain.
Decrease Weight, Increase Reps
Lower back pain is often caused by putting the body through workouts that are too intense for it to handle. Lifting more than you can handle leads to excessive strain, and no good can come of it.
Be sensible about pushing your limits and opt for less weight with more reps when you are dealing with lower back pain. This will help to keep your muscles strong without straining your back and compounding your pain.
Consult with Your Doctor
Whether your lower back pain is relatively minor or severe is hard to judge. You might require physical therapy and advanced pain management in order to overcome your injury, so it is always best to consult with your doctor about your pain management strategy.
Your doctor will be able to provide a detailed diagnosis and time-line for recovery, making sure that your injury is treated properly. Consult with your doctor about injuries, and always follow the doctor’s orders.