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April 03.2023
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5 Must-Try Exercises That Can Help You Avoid Sports-Related Back Pain

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Are you an athlete or fitness enthusiast who suffers from back pain after intense physical activity? You're not alone. Back pain is a common issue among athletes, especially those who engage in high-impact sports. However, the good news is that there are exercises you can do to prevent and alleviate back pain. In this article, we'll share with you five must-try exercises that can help you avoid sports-related back pain. These exercises are designed to strengthen your core, improve your posture, and increase your flexibility, all of which are essential for a healthy back. Whether you're a professional athlete or just starting with your fitness journey, these exercises are easy to incorporate into your routine and can make a huge difference in your performance and overall well-being. So, let's dive in and learn how to keep your back pain-free while doing what you love.

The Importance of Exercise in Preventing Back Pain

Back pain is a common problem among athletes, and it can be caused by various factors such as poor posture, weak core muscles, and tight muscles.


However, incorporating regular exercise into your routine can help prevent and alleviate back pain. Exercise helps strengthen your core muscles, which support your spine and improve your posture. It also increases your flexibility, which can reduce muscle tension and prevent muscle strain. In this article, we'll discuss five must-try exercises that can help you avoid sports-related back pain.

Exercise #1: Plank

Planks are a great exercise for strengthening your core muscles, including your abs, back, and obliques. To do a plank, start in a push-up position with your arms extended, and your hands directly under your shoulders. Your body should form a straight line from your head to your heels. Hold this position for 30 seconds, then rest for 30 seconds. Repeat this for three sets.

Planks are a low-impact exercise that can be done anywhere, and they're suitable for all fitness levels.


As you get stronger, you can increase the duration of the hold or add variations such as side planks or plank jacks. By strengthening your core muscles, planks can help improve your posture and reduce the strain on your back during physical activity.

Exercise #2: Bird Dog

Bird Dog is another effective exercise for strengthening your core muscles and improving your balance. To do a Bird Dog, start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Lift your right arm and left leg off the ground at the same time, keeping your back straight. Hold this position for a few seconds, then lower your arm and leg. Repeat with your left arm and right leg. Do 10 reps on each side, then rest for 30 seconds. Repeat for three sets.

Bird Dog is an excellent exercise for athletes who perform rotational movements such as golfers or tennis players.


By strengthening your core muscles and improving your balance, Bird Dog can help prevent back pain caused by rotational movements.

Exercise #3: Glute Bridge

Glute Bridge is a great exercise for strengthening your glutes and lower back muscles. To do a Glute Bridge, lie on your back with your knees bent and feet flat on the ground. Place your arms by your sides, with your palms facing down. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips to the ground. Do 10 reps, then rest for 30 seconds. Repeat for three sets.

Glute Bridge is an essential exercise for athletes who perform explosive movements such as sprinters or jumpers. By strengthening your glutes and lower back muscles, Glute Bridge can help improve your power and reduce the risk of back pain caused by explosive movements.



Exercise #4: Deadlifts

Deadlifts are an advanced exercise that can help strengthen your back muscles, hamstrings, and glutes. To do a Deadlift, stand with your feet shoulder-width apart, with your toes pointing forward. Bend your knees and hinge forward at the hips, keeping your back straight. Grip the barbell with an overhand grip and lift it off the ground. Keep your arms straight and your shoulders back. Lift the barbell until you're standing upright, then lower it back to the ground. Do 10 reps, then rest for 30 seconds. Repeat for three sets.

Deadlifts are a challenging exercise that requires proper form and technique. If you're new to Deadlifts, start with lighter weights and focus on your form. Deadlifts are an excellent exercise for athletes who perform weightlifting or powerlifting. By strengthening your back muscles, Deadlifts can help improve your strength and reduce the risk of back pain caused by heavy lifting.



  Exercise #5: Superman

This exercise engages the entire back of the body, from the upper back to the bottom of the legs. Lifting up into this position teaches the back to work together in tandem, with the shoulders lifting the arms and the glutes, hamstrings, and muscles of the back working to lift the legs. Lie on your stomach and reach the arms forward and legs back. Open the legs as wide as the hips and the arms as wide as the shoulders. Pull the belly button in, away from the ground, to engage the abs. Relax the shoulders as you reach the arms up off the ground and squeeze the quads as you lift the legs off the ground. Avoid putting too much pressure on the low back by ensuring that the abdominals stay contracted. Hold this position for 30 seconds, then rest for 30 seconds. Repeat this for three sets. 


 All the muscles in the back of the body will be engaged, from the calves up to the upper back muscles.  


  

Conclusion

Back pain is a common problem among athletes, but it doesn't have to be. By incorporating These 5 exercises they can help you avoid sports-related back pain.  So incorporate them into your routine, you can strengthen your core muscles, improve your posture, and increase your flexibility, which can help prevent and alleviate back pain. The five exercises we discussed in this article are just a few examples of exercises that can help keep your back healthy and pain-free. Remember to always warm up before exercising and consult with a healthcare professional if you have any concerns. By taking care of your back, you can continue to do what you love and perform at your best.  If you feel you need to consult with an expert feel free to set up an appointment with Dr. Estrada at 586-939-1003  



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