Are you struggling with back pain? When it comes to exercise after 40, we all need to work to prevent back pain by learning how to work with our bodies in a proactive manner.
Back pain is usually caused by one of three things: the weakening of your core muscles, overuse (or sudden, unexpected use) of back muscles or postural distortions caused by the overuse of certain core muscles and underuse of other core muscles.
You can avoid back pain if you learn what actions put you at risk for stress or injury. Then you can tailor your workout plan to protect your back.
Back Pain Culprit #1: Sedentary Lifestyle If you have to sit at a desk for hours a day, you are probably overusing some core muscles and under utilizing others.
Try the following:
• Invest in ergonomically correct office equipment. If your office won’t spend the cash, do what you can to provide lower back support (a small pillow might help) and to keep your chair at a height where your knees are bent at a 90-degree angle. You may need to invest in a small foot stool or adjust the height of your office chair to make this happen.
• Sit up straight as much as is possible, using your abdominal muscles to hold yourself in an erect position.
• Get up and stretch once an hour. Perform shoulder rolls, arm circles and stretches that open your chest.
• Stretch your back when you get home each night. Lie down (on your back) on the floor in front of a chair. Put your feet and calves up on the chair so your legs are bent at a 90-degree angle. Relax.
Back Pain Culprit #2: Sudden, Unexpected Use or Overuse of Back MusclesIf you just trimmed your hedges, weeded your entire garden or took up a new weight lifting routine, you may be experiencing some serious back pain.
Try the following:
• Ease into new workout routines, slowly working your way up to challenging weights or exercises. You can’t jump into difficult exercise plans after age 40; your body needs the time to adjust.
• Warm up before using muscles that haven’t been used in a while. Go for a walk to get blood flowing to those muscles, and then be sure to avoid jerky motions.
• Avoid repetitive motions that stress your back muscles.
• Try bending your knees or using your whole body instead of using motions that isolate and stress your back muscles.
Back Pain Culprit #3: Postural Distortions
Postural distortions are caused by overuse of one set of muscles or seizing of muscles as the body tries to protect itself from injury.
Try the following:
• Incorporate core strengthening exercises into your routine. Start with a few reps and slowly work your way up to avoid injury.
• Avoid jarring exercise like running. If you do run, be sure to offset your running days with swimming, biking or yoga, all of which are less jarring.
• Learn how to use smooth movements when lifting weights; be careful to maintain proper form at all times.
If you take these precautions and are proactive about building your core strength, you’ll recover from past injuries and prevent future injuries. This should reduce your risk for back pain and improve your fitness after 40 workout capabilities.
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