If you have ever encountered low back pain from working out on an exercise machine, you are not alone. Many people suffer from back pain which comes with exerting yourself on machines that you are not used to, and don't necessarily apply to everyday muscle movements in life.
However, this doesn't mean that you have to stop working out, or even give up the machines you love. You also don't have to live with this pain, or try to work through it.
There are ways to prepare before your workout, be careful during, and care for yourself after to insure that your back's health and comfort will be a number one priority. Using an elliptical machine is one of the best ways to do this, along with other preventative measures.
The reason why elliptical machines are so easy on the back, is because they are low-impact in nature. When you are running on pavement, your feet hit the ground and send a shock up through your body which is absorbed by your back and knees.
This can cause damage to your joints and muscles. When you use an elliptical machine, your legs and hips are being led through a soft, completely fluid motion which does not require the foot to receive any impact whatsoever.
So, if you have any kind of injury or simple back and joint pain, using an elliptical is a smart idea, at least while you rehabilitate. If you have decided to use this machine, here are some things which you should also incorporate to help you overcome the struggle of low back discomfort at the gym.
To begin with, make sure that you properly stretch yourself before stepping on the elliptical. This means stretching your legs, arms, hips, shoulders, neck, and particularly your back.
To stretch each muscle group in your back, try these simple, quick stretches. Begin by lying on your back on the floor.
Extend your arms out to either side of your body, at about ninety degrees. Bend your knees, and turn your waist so that your knees point to the right-keep your upper body completely flat on the floor and do not turn.
Turn your head to the left as you point your knees to the right. Hold this position for as long as you can, and switch your legs over to the opposite side.
Make sure that your head is always turned in the opposite direction that your knees are turned. This will help you to get a thorough neck and shoulder stretch at the same time.
Be sure to properly stretch out your hip muscles beforehand as well. If your hips are tight, often that tightness and pain will radiate up through your back, and cause you discomfort.
Once you are done with warming up your body, be sure to start on your machine going easy. Don't start with a high level of resistance-build you way up as you find that your body is totally comfortable.
Make sure that your body is staying straight and aligned on the machine, and that you are not twisting in any way that could be causing you pain or discomfort. Make sure that your feet are facing forward, and aren't turned too far in or out.
Go through your workout as you normally would-if you start to feel pain or tension, pause your workout, and stretch again. Do not work out if the pain becomes too intense-it is better to just start slowly and work your way up to what you would like to be accomplishing.
Once you have completed your workout, it is time to stretch again! Go through all of your muscle groups, so you don't build up lactic acid in your muscles-this can cause pain which will come when you wake up the next day.
Make sure to drink lots and lots of water. Believe it or not, drinking water will help to flush the toxins out of your muscles, and keep your circulation better throughout your body.
It is certainly not impossible to workout with back pain. You just need to take special care to listen to your body, its limitations, and what it needs.
Author Resource:-
Tommy Greene is a personal trainer and author of numerous articles relating to physical training and elliptical machines. He has been helping others find a greater fitness level since the 80's.
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