In this article I will be explaining the following:
1.What is back strain
2. Why does back strain occur
3. How to prevent back strains
4. Benefits of warmup and stretching
What Is Back Strain
Back strain is a common back problem often experienced by individuals who participate in sports. It’s refer to some degree of stretching or microscopic tearing of muscle fibers and /or ligaments of the back. The muscle usually involved are those producing movements of the lumbar IV joints, especially the columns of the erector spinae.
Why Does Back Strain Occur
It’s believed that back strain occurs when the vertebral column performs extreme movements such as excessive extension or rotation. If the weight is not properly balanced on the vertebral column, this will place strain on the muscles. In fact, this is known to be one of the most common reasons for low back pain.
How to Prevent Back Strains
Although the importance of warmup prior to engaging in any form of physical activity including weight training is currently a very controversial topic, most back strains and sprains can be prevented with adequate warmup and stretching. It’s as simple as this — you have nothing to lose when you warmup and stretch prior to engaging in sporting events, so why take the risk of injuring yourself?
2.Avoid Using Your Back To Lift Weights
Secondly, if you tend to use your back as a lever when you are lifting weight, this puts a great deal of strain on the vertebral column, its ligaments, and muscles, so don’t use your back to lift weight.
When lifting weights in a standing position for example, you can reduce these strains by crouching. While keeping the back as erect as possible, use the muscles of the buttocks and lower limbs to assist with the lifting.
The Body’s Own Protective Mechanism
The back muscles usually go into spasm(a sudden involuntary contraction of one of more muscle groups aimed at protecting the back from further injury) following an injury or in response to inflammation of one or more structures in the back, such as ligaments. These protective mechanisms (spasms) are accompanied by cramps, pain, producing involuntary movement and distortion, and interfere with ones ability to function.
To summarize, although there is little conclusive research evidence to support the benefits of stretching in improving performance and preventing strains, sprains and other exercise injuries, because stretching can maintain or increase flexibility, for this reason alone, it’s highly recommended that you participate in a brief session of adequate warmup and stretching, before weightlifting or prior to participating in any vigorous exercise. It’s also believed that stretching helps to relieve some of the muscles soreness that accompanies the early stages of a weight training program. Finally, many people agree that they feel much better if they stretch before performing any vigorous exercise.