When undertaking a heavy strength training workout it is important to protect your back at all times. Without proper muscular support and suitable training gear, you could be putting yourself at unnecessary risk, which is likely to lead to lower back pain and long periods of time away from the gym. Any smart bodybuilder will understand the need to invest time and effort in utilising the correct lifting technique, strengthen the core and make suitable investments in proper lifting shoes and a weight belt.
The Core
The core itself is often mistaken for the abdominals and not much else; this couldn't be further from the truth. The core makes up all of the muscles that wrap around the trunk of the body from the upper and lower abs, the lumbar region of the back and the obliques. By strengthening these you will be able to provide proper support for the vertebrae that make up the spine, and reduce the risk of them hyper-extending when lifting heavy weights. Working with free-weights doing exercises like front barbell squats, deadlifts and bent over rows will work the core without you even realising it, however adding in two additional core exercises at the end of each workout will help with post-exhaust training. This is a form of training where you work muscles that have already been trained previously in the set/session, in order to stimulate growth and build strength.
The Shoes
You may not think that your training shoes will have an impact on your lower back, but again you'd be wrong. Having the correct shoes will help you to push through the heel and minimise unnecessary weight on the patella. This in turn stops you from having incorrect weight distribution which forces your lower back to work extra hard to stabilise itself. The best shoes are ones that are comfortable and have a flat solid sole. You can get both dedicated weight lifting shoes which have wooden or thick plastic soles, as well as dedicated cross-training shoes and hi-top baseball trainers. Buy whatever your budget will allow, but try to avoid running trainers for lifting. The cushioning compresses as the weight shifts and causes strain on the ankles, knees and consequently the lower back.
The Belt
Don't be afraid to use a weight lifting belt at the gym either. It will compress your midsection and provide additional core support just in case you fail to tense during a lift. They are a great safety tool and should not be avoided.
Share30 November 2016
Hey there. My name is Wade, and I have been a first aid volunteer for the past twenty years. Most weekends you will find me at football games, rodeos, agricultural shows or fun runs. I really love being able to help at these events and provide the necessary level of assistance. As a first responder, my medical role is very limited, but, many injured people do contact me to give thanks after they recover. This has further sparked my interest in health and medicine. I love watching medical shows and reading basic texts to gain a greater understanding of particular medical problems. I'm sure there are others like me who take an amateur interest in health and medical matters. I started this blog to share intriguing information I come across. I hope you find my topics fascinating and instructive. Thank you for dropping by.