Coming back from a back injury can leave your body weak and out of shape. It is not a good idea to use your back problem as an excuse not to do any weightlifting exercise.
A lack of exercise can actually increase the risk of your back problem recurring again. When your back muscles are out of condition they are less effective in supporting your spine which makes them less able to cope when pressure is exerted on it.
You probably do not have any weights and for the first, while you will not need any weights you will simply use soup cans, pots, or partially filled milk jugs. The objects that you use to lift is not important, the action that is critical is to get into the habit of doing the weights.
Even though it is a good idea to take exercise it is not a good idea to take part in sports that are risky. Certain sports can aggravate your spine especially when your body is weak after a recovery period.
Weightlifting would be considered a medium to high-risk sport in relation to people who have back pain. Weightlifting can put an enormous amount of pressure on the lumbar spine and this sport has a high incidence of back injuries.
It is critical that one follows recognized safety rules when training and respect what they are doing. If someone follows these rules bodybuilding training will be a very safe physical activity for you.
If you enjoy weight lifting and you are aware of the risks there are a number of ways in which you can make it safer for you by following these guidelines:
1) Always wear a weighting belt no matter how the light the weight you lift. The belt is very important because it reduces the strain on your spine by stabilizing it.
In this way, it also protects your back muscles and ligaments from the risk of damage. Your gym will have plenty of belts or if you weightlift at home you can buy one in most sports shops.
2) If you are coming back from an injury you should work with a qualified trainer who can guide you and give you a weightlifting program specific to your body’s strength and fitness level.
The trainer will ensure that you follow the program and keep you in check if you are tempted to lift heavier weights that you should not be lifting.
3) Use the experience and knowledge of your trainer to advise you on the best techniques to lift weights.
The movements involved with weightlifting put excessive pressure on your spine therefore, it is important the proper techniques become second nature to you.
4) In the beginning, it is better to focus on lifting weights that do not put pressure on your spine. Your trainer will be able to give you the best advice on this issue.
Strength training will probably be the hardest thing to get started now that you have cardio under your belt.
The tough thing about weight training for everyone is that they do not realize how hard they are pushing themselves in the beginning and end up being sore for four or five days afterward.
For the first few workouts just go through the motions and do not push yourself too hard so that your muscles can recover from these initial workouts.
Always seek a doctor’s advice if you have a medical condition before doing any form of new exercise.