Sports: Gym workouts
Gym exercise has its advantages and risks. The main advantages
are that it permits the very efficient development of a specific
muscle group within a relatively short period of time, and it is
frequently the only alternative in an urban environment. In fact,
exercise programs aimed at developing back muscles can and usually
do use gymnastic apparatus. With an individualized program and adequate
supervision, gym training may strengthen back muscles, decrease
the risk of pain crises, or improve self-sufficiency in patients
who suffer from back pain. Exercise training is very good and effective
in strengthening body muscles, including those involved in the back.
The programs should be designed and supervised individually by a
specialist and focused on the needs of each person.
One of the greater risks associated with gyms is that training
usually consists of developing one or several muscle groups in the
most efficient manner, which may give rise to lesions, especially
if exercise is not performed correctly. It is therefore advisable,
and definitely in the case of beginners, to practice exercises while
supervised by a trained monitor, coach or physical therapist.
Some exercises using apparatus or weights are especially effective
in strengthening back muscles. However, other exercises expose back
muscles to potential risks, specifically in individuals who already
suffer from back pain. We will review some exercises further on.
It is recommended
To warm up appropriately. Warming up is essential to
prepare your body for further exercises and to avoid injuries.
During weight training, before you start working on each muscle
group, one way to warm-up joints and muscles is to do an initial
set of 15 or more repetitions, lifting light weights or no weights
at all.
When you work out a specific muscle group, you must make sure
to isolate that muscle perfectly and to perform the maneuver
without overloading another muscle. For example: in working the
biceps with weights your back must be properly immobilized. One
way is to sit and support your back perfectly. Otherwise,
there is a tendency to overload the dorsal and lumbar musculature
of the side opposite to the contracting biceps, to counterbalance
the associated loss of equilibrium. Thus, it is advisable to be
under close supervision when initiating training with weights.
Sit-ups with weights is one of the most potentially hazardous
exercises for your back. To decrease the risk, make sure that
the weight is symmetrically distributed. Keep your back straight
and arched backward constantly, never bent forward. Keep
your feet totally on the floor and avoid raising your heels
when flexing your knees.
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Muscle stretching -or "hyper-stretching"- is an efficient
set of exercises to develop low back muscles provided they are
performed correctly, since they may otherwise trigger lesions.
Avoid exceeding 180º when extending your back, since you
may strain the dorso-lumbar musculature and the facet
joint. Move slowly with a specific range
of motion. Avoid back pulls since they would easily induce
muscle contracture. Moreover, low back muscles essentially work
to straighten the back when flexed about 45º; therefore,
it is senseless to flex it more than this angle. If you do, when
straightening your back the buttocks muscles and the posterior
part of your thighs work more, but not those of the back.
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"Lat match" (pulley behind nape) is also an efficient exercise
to strengthen dorsal and lumbar musculature. To do it correctly,
make sure that your back is straight, do not bend it forward
or backward; lower the bar in a perfect horizontal line, avoid
lowering the bar more with one hand than the other, your neck
should be flexed as little as possible. Depending on the shape
of the shoulder joint, this exercise may injure tendons, especially
the biceps tendon. If this should occur, it is best to perform
this exercise with the pulley in front of the nape. If you practice
it this way, chest muscles help the dorsal muscles by making them
work less, without exposing shoulder tendons to any risks.
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Supported rowing is an efficient exercise to develop dorsal
musculature. To reduce the risk of injury, your chest must be
well supported and still, make sure not to move your back while
performing this exercise and to keep you neck slightly flexed
forward, never extended backward. You should only move your arms.
If you use a vertical grip, your elbows should be be aimed downward;
if you use a horizontal grip, your elbows should be aimed outward.
Discontinue any type of exercise immediately if you experience
back pain or if it exacerbates the already existing back pain.
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