How To Protect Your Back From Injury While Exercising

Looking after our bodies is important, and what better way to do that than with regular exercise? However, when we do exercise, we can risk injuring our bodies if we don’t practice proper form. If you’ve ever had a go at fitness regimes, whether that be at the home or the gym, you will likely have heard people talking about strengthening the core. This is because, when we work out, the impact on our bodies can be too overpowering, which can cause lasting damage to the spine. The last thing anyone needs in their life is hindered mobility when all they were trying to do is improve their lives. You’re in luck, though, because there are steps you can take that will safeguard your back and help prevent injury.

Warming Up

Daily life can be a struggle, with the grind leaving us short of time, which can leave us tempted to skip out on that all-important warmup. However, getting your body ready through gentle movements will increase blood flow, and warm your muscles up. When you bail out on your warmup, you leave your spine open to unnecessary strain.

Improve Posture

One of the biggest causes of back pain in the modern age is terrible posture, both inside and outside the gym. Even sitting incorrectly for long hours while at work can have an enormous impact on our bodies. Maintaining good posture needs to go further than just working out. Making simple steps to your daily routine can be of enormous benefit. For example, instead of sitting around all day at work, ensure that you are going for short walks and stretching up now and again. Keeping a great posture in your daily life is an excellent gateway to practicing solid weightlifting techniques.

Strengthen Your Core

As mentioned previously, you will have heard that you need to strengthen your core. Quite often, especially where the younger generation is concerned, core muscle work is glossed over. The key to strengthening your core is blending those workouts with other muscle sets. Core workouts will help greatly improve your overall workout abilities – avoiding lower back injuries is important if you wish to maintain your mobility for longer as you age. However, before you dive into working your core, you need to ensure that you know how to carry the exercises out safely.

Proper Workout Form

This is one of the most important components when it comes to protecting your back at the gym. Your workout form relates to how you carry out exercises to prevent injuries and is closely linked to technique. When you are lifting weights, you know what the aim is, but you need to carry out the activity safely. For example, you don’t lift weights with your neck, and you don’t lean back when lifting. Working out incorrectly can carry hugely detrimental health issues.

Do the Right Exercises

If your muscles aren’t strong enough, your body will strain and you can cause damage to your back. Although working out is the best way to strengthen your back, you need to build up gradually. You wouldn’t walk into the gym for the first time and start doing deadlifts; you’d gradually build up strength in your lower back first.


If you’re in a position when you can start lifting weights and carrying a heavier load, you can invest in equipment designed specifically to support your back. For example, back braces will help keep your body in the correct position while you lift weights. However, it is reported that overuse of the back brace can cause muscular dystrophy.

There’s other gear you can call upon to help support your back. Back stretchers, for example, are designed to help create space between the vertebrae. If used correctly, they can solve back pain issues like Sciatica.

Exercising is a great way to look after our bodies, but it can be detrimental if not performed properly. Keeping a good posture in your everyday life will naturally lead to a better workout form. Strengthening your core will help your back become more susceptible to the strain caused by some workouts. Finally, warming up is important in making the spine ready for workout pressure and preventing strain.