
Low back pain is a pervasive issue that affects millions of people worldwide. Understanding the common causes can help you prevent injury and maintain a healthy, pain-free back. At Prevail Rehab & Performance, we see many clients who suffer from low back pain due to avoidable mistakes. Here are three common causes and tips on how to avoid them.
1. Doing Too Much Too Soon
One of the most frequent causes of low back pain is jumping into new activities or exercises too quickly. Whether you're starting a new workout routine or taking up a new hobby, it's crucial to ease into it gradually.
Tips to Avoid This Mistake:
Start Slowly: Begin with light activities and gradually increase the intensity and duration.
Listen to Your Body: Pay attention to any signs of discomfort or fatigue and adjust accordingly.
Warm-Up Properly: Always start with a proper warm-up to prepare your muscles and joints for the activity ahead.
2. Lacking Mobility Elsewhere
Another common cause of low back pain is a lack of mobility in other parts of the body. When your body can't move efficiently due to stiffness or restrictions, it compensates by overloading other areas, often the lower back.
Tips to Avoid This Mistake:
Focus on Full-Body Mobility: Incorporate exercises that enhance flexibility and mobility in all parts of your body, especially the hips, hamstrings, and thoracic spine.
Feel the Right Muscles: When performing exercises, ensure you feel the intended muscles working. If you experience pain or discomfort elsewhere, adjust your form or reduce the weight.
Regular Stretching: Include regular stretching in your routine to maintain flexibility and prevent stiffness.
3. Improper Core Bracing and Control
Proper core bracing is essential when lifting heavy objects or producing significant force. Without adequate support from your core, your spine can be placed under undue stress, leading to injury.
Tips to Avoid This Mistake:
Learn Proper Bracing Techniques: Practice engaging your core correctly. Imagine you're about to get punched in the stomach—this tightening is similar to what you should feel when bracing your core.
Use Appropriate Weights: Don’t lift weights that are too heavy for your current strength level. Gradually increase the load as your strength improves.
Maintain Good Posture: Whether you’re lifting weights or performing daily activities, always maintain a neutral spine and avoid excessive bending or twisting.
Dealing with a Back Injury?
If you’ve made one of these mistakes and are now dealing with a back injury, don't worry—Prevail Rehab & Performance is here to help. Our team of experts can assess your condition and develop a personalized treatment plan to get you back on track.
Get Professional Help
Send us a message to schedule a consultation. Our experienced team will work with you to identify the root cause of your pain and guide you through effective recovery strategies. Don't let low back pain hold you back—take the first step towards a healthier, pain-free life with Prevail Rehab & Performance.
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