Could You Lift Weights While You Are Experiencing Lower Back Injury? What Are the Kinds of Exercises You Can Do
Lower back injury is a common problem that can make it difficult to perform everyday activities, including lifting weights. However, there are certain types of weightlifting exercises that can be beneficial for people with lower back injuries.
Which Exercises Can You Do?
The best weightlifting exercises for people with lower back injuries are those that focus on strengthening the core muscles. These muscles help to stabilize the spine and pelvis, which can reduce pain and improve mobility. Some exercises you can try include:
- Planks: Hold a plank position for 30-60 seconds, keeping your back straight and your core engaged.
- Bird-dogs: Start on your hands and knees, then extend your right arm forward and your left leg backward simultaneously. Hold for 5-10 seconds, then switch sides.
- Glute bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up until your body forms a straight line from your shoulders to your knees. Hold for 5-10 seconds, then lower back down.
What to Avoid
There are certain exercises that should be avoided if you have a lower back injury. These include:
- Deadlifts: Deadlifts put a lot of stress on the lower back, which can aggravate an injury.
- Squats: Squats can also put stress on the lower back, especially if they are performed with poor form.
- Sit-ups: Sit-ups can put pressure on the discs in your spine, which can lead to pain and further injury.
If You Experience Pain
If you experience any pain during or after weightlifting, stop the exercise immediately. Pain is a sign that you are doing something wrong or that you may be overdoing it. If the pain persists, see a doctor to rule out any serious injuries.
Related Questions
- Can I lift weights if I have a herniated disc? No, you should avoid lifting weights if you have a herniated disc.
- How often should I lift weights if I have a lower back injury? Start with 2-3 times per week and gradually increase the frequency as you get stronger.
- What is the best way to warm up before lifting weights? Do some light cardio and dynamic stretching to prepare your body for exercise.
- What is the best way to cool down after lifting weights? Do some static stretching to help your muscles recover.
- What are some other tips for lifting weights with a lower back injury? Use proper form, lift slowly and controlled, and don't overdo it.
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