The flexibility and marvelous strength engineered to your lower back make it vulnerable to developing lots of problems. Also, since the lower back is a channel through which nerves run through the spine into the other parts of your body, a slight problem with your back may cause hip problems, leg pain, and much more. While lifting a heavy object, making a sudden movement or twisting as in CrossFit training, the lower back can be injured. These activities cause your ligaments or muscles to stretch or even develop microscopic tears. With time, repetitive stress or poor posture may also cause muscle strain or soft tissue problems. How to Prevent Lower Back Pain The lumbar spine has a total of 5 motion segments. Most bending and twisting is done among those segments. However, the lowest two segments known as L4-L5 and L5-S1 do most of the movements and hence susceptible to wearing down or even getting injuries. The following are some of the tips to help prevent the occurrence of injuries and pain. Exercising Your Core If you want to support your lower back and prevent occurrences of injuries, you need to build strong core muscles. Low impact cardiovascular workouts such as exercise walking enhance blood flow to the spine. This, in turn, supplies healing nutrients as well as hydration to the structures that make your lower back. In case you cannot exercise for one reason or the other, make small goals to get up and move up and down your stairs at least 3 times in a row. You can also sit on an exercise ball or walk with a friend for about 20 minutes. Rectify Your Posture The foremost thing your coach will train you on in the CrossFit gym is on posture. Poor posture pressurizes your back and may cause the degenerated discs to become even more painful. The best way to support the natural curve of your lower spine is by using an ergonomic chair and always checking on your posture as you work during the day. If you sit for a greater part of the day, ensure you set aside at least half an hour to get up and walk. Improve Your Physical Health The spine is all you have and reflects the overall health of your body. If you can do anything to improve your fitness and health, your lumbar spine will benefit as well. For instance, drink lots of water, desist from taking inflammatory diets, minimize alcohol intake, and stop smoking. Ensure you also get enough sleep because too little sleep can affect your back or cause pain. Stretch Your Hamstrings Tight hamstrings are one of the major causes of lower back pain. Try incorporating hamstring stretching exercises into your CrossFit workout of the day to decrease the pressure on the pelvis and give your lower back the much-needed relief. Not every hamstring stretching approach is good for your back condition, but your therapist can guide you on that. Anyone who has had to deal with lower back pain can tell you how fast it can immobilize. The above tips and much more out there can minimize flare-ups of back pain.
KUNAL JHAVERI | 14 Dec 17
CrossFit has been known to expose individuals to a number of diverse forms of exercise. Indulging in these exercises with weight, especially when one is not yet prepared, may lead to injury. However, such injuries can be prevented to some extent. Those who’ve been injured before for example, are at a much greater risk of experiencing the same kind of injury. Therefore, training without fully recovering is risky and should be avoided. The combination of heavy and technical lifts and time restraints is likely to "wake up" old injuries.CrossFit has increased our exposure to innovative bodyweight and Olympic style lifting techniques. The average consumer of fitness doesn't, however, know how best to "consume" the sources of fitness at their disposal. If an athlete does not have an adequate base of stability, mobility, and skill, the Olympic lifts with the straight bar can be potentially injurious. Most movements that involve heavy loading increased bar speed, and higher skill levels are probably the most dangerous types of movements. They however also have the highest ceilings of any lifts out there.Most of the available data indicate that the number one risk factor for sustaining a future injury is having had a previous injury. Very many athletes usually go back to training without having fully recovered from an injury, which may be partly the fault of the athlete and partly a lapse of the medical system. It’s difficult to say that any one type of injury happens more often in CrossFit, but rather, the metabolic environment and heavy loading schemes under huge amounts of stress tend to revive old wounds that have been mismanaged or ignored in the past by the athlete, rehab specialist, or coach. Lower backs, shoulders, and knees often take the most of the hit when talking about injury rates in CrossFit. However, with better stability, mobility, and technique, many of these common injuries can be avoided.Sessions such as the Work Out of the Day (WOD) also help to define an individual’s capabilities or a specific but all-inclusive workout across the board. People sometimes don't know their own limitations, which occasionally lands them into problems that increase the unnecessary risk of injury during training. Many people blindly shuffle into these challenging environments not really considering what they are physically capable of doing without getting hurt. This needs to be addressed to protect athletes and to offer some alternatives in programming to match their current functional ability. Coaches also play an integral part in protecting CrossFitters. This they do by making sure that every movement programmed into the Work Out of the Day (WOD) has workable modifications to accommodate athletes that are not currently executing a high-level movement without having an increased risk of injury. This may require the coach to check off whether an athlete may proceed in a WOD on a daily basis, or needs to downgrade and simplify a move or two. It’s also important to know the moves that people struggle with so that they don't get into a highly challenging metabolic environment, with those faulty movement mechanics. The role of coaches is to expose individuals to new exercises and combinations, not necessarily force feeding numeric training packages that may not be appropriate for one’s skill set or conditioning level.
KUNAL JHAVERI | 31 Aug 17
CrossFit has been known to expose individuals to many diverse forms of exercise. But, if you load these exercises with weight when one is not yet readily prepared may lead to injury. Some of the injuries are bound to be prevented but, others can lead to serious lifetime effects. Also, those who’ve been injured are at a much greater risk of experiencing the same kind of injury. Therefore, training without fully recovering is risky and should be avoided and the combination of heavy and technical lifts and time restraints is likely to "wake up" old injuries. This high-intensity fitness program has also fastened our exposure to innovative bodyweight and Olympic style lifting techniques. The average consumer of fitness is not aware of what is best to "consume" the sources of fitness at their disposal. If an athlete does not have an adequate base of stability, mobility, and skill, the Olympic lifts with the straight bar can be potentially injurious. Most movements that involve heavy loading, increased bar speed, and higher skill levels are probably the most dangerous types of movements, however, they also have the highest ceilings of any lifts out there. Most of the available data indicate that the number one risk factor for sustaining a future injury is having had a previous injury. Many athletes usually go back to training without having fully recovered from a previous injury, which may be partly the fault of the athlete and also partly the fault of the medical system. It’s difficult to say that one type of injury happens more often in CrossFit, but rather, the metabolic environment and heavy loading schemes under huge amounts of stress tend to revive old injuries that have been mismanaged or ignored in the past by the athlete, rehab specialist, or coach. Lower backs, shoulders, and knees often take the most of the hit when talking about injury rates in CrossFit. However, with better stability, mobility, and technique, many of these common injuries can be avoided. Sessions such as the Work Out of the Day (WOD) also help to define an individual’s capabilities or a specific but all-inclusive workout across the board. People sometimes don't know their own limitations, which sometimes lands them into problems that increase the unnecessary risk of injury during training. Many people blindly shuffle into these challenging environments not really considering what they are physically capable of doing without getting hurt. This needs to be addressed to protect athletes and to offer some alternatives in programming to match their current functional ability. Coaches also play an integral part in protecting Cross Fitters. They do it by making sure that every movement programmed into the Work Out of the Day (WOD) has workable modifications to accommodate athletes that are not currently executing a high-level movement without having an increased risk of injury. This may require the coach to check off whether an athlete may proceed in a WOD on a daily basis, or needs to downgrade and simplify a move or two. It’s also important to know the moves that people struggle with that way they don't get into the highly challenging metabolic environment, with those faulty movement mechanics. The role of coaches is to expose individuals to new exercises and combinations, not necessarily force feeding numeric training packages that may not be appropriate for one’s skill set or conditioning level.
KUNAL JHAVERI | 31 Aug 17