With over 40 muscles in your back, many get used when you’re doing an arm, back, or full body workout. Injuries in this area are common but they can be prevented with the correct movement mechanics.

Dr. James Stetson is a Movement Specialist and Chiro here at Physio Room who understands how it feels to suffer a harsh back injury in the gym. While deadlifting, before putting on a belt, he pulled from the floor and felt a pop in his back (oof, sound familiar?). From the moment he heard the snap, he keeled over in excruciating pain.

As he continued to move, Dr. James quickly realized that this injury was not one that could just be “walked off” like he hoped. That excruciating pain wasn’t going anywhere and he spent the next week laying on his floor, unable to move due to the pain that’d run down his spine.

Knowing that he wanted to get back to his normal range of motion, Dr. James continued to do small movements like press-ups, small rotations, pelvic tilting, and other small motions until he felt that point of pain. Within the week, he was back to playing golf and taking time to rebuild his movement patterns before returning to heavy lifting and his regular workout routine.

Through those small movements, Dr. James stuck with (and swears by) a few tips and tricks to help curb back injuries and lower back pain in general.

Everyone’s movement patterns look different in the gym and during day-to-day life because everyone is built differently, inherently moves differently, and does different activities that require unique movement patterns.

Before you hit the gym next, consider these tips from Dr. James to help prevent back injuries:

1. Neutral spine

Try to keep your spine braced during your workout. This is paramount to keeping your back strong and bypassing lower back pain. 

2. Tall chest

Keep a tall chest and show off your t-shirt. Pulling your shoulder blades back will turn on your lats and allow you to drive through your legs. 

3. Engage your glutes

Push your knees outwards to engage your glutes and create a strong core. Anytime you squat or deadlift, create external pressure between your knees by pulling them away from each other slightly.  

4. Push the floor away

Don’t pull on the barbell or whatever weight you’re pulling off of the floor. Instead, push the world away from your loading point. 

5. Finish tall

Don’t overextend or hyperextend. Stand tall, finish your reps, and get your shoulders slightly behind the barbell. 

Want to learn more about these 5 critical bullet points in detail and see Dr. James demonstrate how to bulletproof your back in the gym? Fill out the form to download our full EBook below for more information.

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