The Importance of Taking Care of Your Back

Taking care of your back is extremely important when it comes to exercising. Looking after your back will prevent injuries and help you achieve better results.
The Importance of Taking Care of Your Back

Last update: 10 March, 2019

When you visit the gym, it’s important to take care of your back by performing your exercises using the correct techniques. Injuries occur a lot more frequently than you may believe. Pain and cramps can also occur in the back. Find out how to take care of your back by reading the following article.

Take care of your back while exercising

Most people who practice sports have experienced some sort of back pain or discomfort at least once. There are different types of injuries which can be divided into – acute, traumatic or chronic. The causes of back pain may be due to work overload, poor posture or incorrect exercise techniques.

The main causes of dorsal, cervical and lumbar muscular pain are:

Problems in the curvature of the spine

Here we refer to scoliosis, hyperkyphosis, and hyperlordosis. These are very common back problems which have to be paid attention to. Not doing so can result in intensifying pain.

Non-adapted exercises

Some people like to “show off” at the gym and exercise intensely. Experts recommend avoiding movements that put your back at risk and those that imply unnatural postures.

abdominal exercises

Incorrect  techniques

The is one of the most frequent causes of back pain. Pay close attention to your trainer’s advice. Perform exercises gently while looking at yourself in the mirror to double check your posture. Looking at yourself in the mirror is not an act of vanity, it’s simply done to make sure that you are exercising correctly.

Overloading or over-training

If you want to take care of your back, you should start by gradually increasing the weight that you lift. Most lumbar injuries are as a result of repetitive trauma due to “extra effort”. This means that you should not try to use dumbbells, discs or bars that are heavier than you are comfortable with.


Having a few extra pounds is usually not healthy, however, it’s even riskier when it comes to your back. Weight gain can increase the risk of back injury since there’s more weight for the inter-vertebral discs to support than normal. For every extra pound of weight, the spine has to work a lot harder.

Back exercises

Bad posture

Taking care of your back is not something that should only happen at the gym. You should take care of your back during every daily activity. If you spend a lot of time sitting in front of your computer, it’s important to have a comfortable chair and desk.

Pay attention to the amount of time you spend looking down at your phone, the way you sleep and the way you walk. These habits have the power to negatively affect your spine’s health.

Tips to follow for taking care of your back at the gym

Beyond paying attention to your posture, it’s important to follow certain habits while exercising.

Warm up prior to exercising

A lot of people do not see the importance of warming up before exercising. The truth is that warming up helps us increase flexibility, improve posture and avoid injuries. Take five minutes to warm up, your body will appreciate it.

Perform back strengthening exercises

Squats can help to improve your posture if performed correctly. While squatting your back and shoulders should always be straight. This exercise will help you strengthen your back muscles which will, in turn, reduce the risk of injury.

Yoga to prevent back pain

You can also do push-ups to help you take care of your back. Push-ups strengthen the chest and triceps which will help you to keep your back straight.

Adapt your weights

As we previously stated, you cannot expect to lift 200 pounds on the first day you go to the gym. Exercising gradually helps to prevent back injuries. Adapt your routine to your current abilities.

In order to take care of your back, you should reduce the weights you lift (if necessary). Do not forget to stretch after exercising.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Barreras, M. T. (2009). Lesiones de la columna vertebral lumbar en deportistas. Medigraphic Artemisa.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.