One of the most common New Year’s resolutions that people make is working out more or joining a gym. In fact, 12 percent of all gym membership sign-ups occur during the first month of the year.
If you are joining a gym this year or working out from home, be sure to protect yourself from injuries. Not taking the correct precautions while exercising can lead to back injuries and leave you with limited mobility.
So before you hit your next gym session, check out these tips from a chiropractor in Elkhorn NE on how to avoid back injuries.
How to protect your back while working out
Stretch before and after your workout routine
Whether you are starting on the weight room floor or treadmill, your first and last step in your exercise routine should be stretching. By stretching, you are increasing your muscles' flexibility and range of motion.
If your muscles are tight and short, you increase the risk of damaging the muscle and causing strains. It is recommended that you stretch for at least 5 to 10 minutes before and after your workout. Some common stretches include hip flexors, jumping jacks, shoulder and calf stretches.
Use proper form when lifting
One way on how to protect your back while working out is using proper form. Not lifting or doing a workout routine correctly can damage a muscle or tissue on your back. For example, one common improper form is curving the back when you lift weights.
You should keep your back as straight as possible or in a neutral position. This form will reduce the stress on your lower back and prevent injuries. It is also advised not to lift too much weight. So start with a small weight and then increase the weight as your routine progresses.
Do not skip rest days
Rest days are just as important as workout days. Taking breaks from your regular workout routine allows your body to recover and prevent injuries. Experts recommend taking a rest day every three to five days, depending on your level of activity.
If you are new to working out, you should lookout for signs that indicate you should take a rest day. Muscle pain, feeling sluggish, binge eating and increased incidence of injury are common signs you need to take a rest day.
See a chiropractor regularly
Many people only think about seeing a chiropractor when they are experiencing back problems. However, they should also consider seeing a chiropractor improve their athletic performance. Chiropractic care can help you exercise better, and that is why many athletes use it.
A chiropractor can help your workout routine by healing your injuries, strengthening your muscles, and preventing injuries from occurring in the first place.
They accomplish these results through spinal or extremity manipulation. Plus, some chiropractors can also give stretching recommendations and nutritional tips to reach your weight goal.
Visit a chiropractor in Elkhorn NE.
Whether you are looking to prevent or heal your injuries, let us help! We provide chiropractic care services that can help you stay healthy throughout the new year. Schedule your appointment here.