Exercises which can cause injuries to you

Exercises which can cause injuries to you

Before putting on your workout wears, you have to make sure your back is safe and strong enough to do proper exercising. Exercising with a bad back can adversely affect your body.  A healthy back in necessary to do any kind of exercises be it squat, push-ups or any other form of working out for that matter.

Unfortunately, there are some particular exercises which are widely believed to be good for the back. But they can actually contribute to new or recurring lower back pain.

Here, we have listed out some of such troublesome movements which can lead to back injuries.

Swiss Ball Crunch

This form of exercise has an added risk of disc injury as it places a compressive load on the lower back causing back pain.

Ab Crunch Machine

Ab Crunch machine is also unsafe for your back. Since the motions during the exercise make your back bend, gives a substantial compressive force on the lower spine. Therefore, there are more chances of getting disc problems if you do this frequently.

The Torso Rotational Machine

This is another form of exercises which can put your back at risk. The repeated side to side twisting around the waist gradually damages the outer layer of the disc. It causes the gel-like substance inside the disc seep out and rub against the spinal nerve causing substantial pain in the lower back.

The “Superman” movement

This form of exercise targets the muscles on the back. It imposes pressure on the hyper-extended spine causing back pain.

But there are some other forms of exercises, which can eliminate compression on the lower back thus reduce the possibility of disk injury.

Workouts which carries loads create more stability and stiffness to your back and also protects them from possible injuries. You can do these exercises by just picking up a heavy object, dumbbells or kettle bells for example, with one or both hands, hold it, and walk for distance or time.

Side Bridge

This is another such form of working out which has no risks. This can be performed by propping yourself up on one elbow and use feet for support. Place your top foot in front of the bottom foot.

This is another such form of working out which has no risks. This can be performed by propping yourself up on one elbow and use feet for support. Place your top foot in front of the bottom foot.

The McGill Curl-up

This exercise is done by replacing the ab crunch machine with the McGill curl up. This movement blasts the rectus abdominous without any flexion to the lower spine.

Lie on your back, place hands under the small of your back. Bend one knee and keep one leg extended. Keep  the head and neck in locked position, slightly raise the shoulders off the floor, making sure not to round the shoulders

Stir the Pot

Replace the Swiss ball crunch with stir the pot exercise. This movement hits the rectus and the obliques while keeping the spine in neutral.

Be in a push-up position, start with forearms and elbows on the stability ball and rotate the ball in a circular motion, control the core so it does not move. Keep on repeating the same moves clockwise and counterclockwise.

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