📖 https://backinshapeprogram.com/2024/12/are-new-year-resolutions-to-get-in-shape-causing-low-back-pain/

As gyms get crowded with resolutions to get fit, many inadvertently set themselves up for back pain with improper workouts.

🔍 Step-by-Step Guide to Safe Fitness:

Step 1: Self-Evaluation - Consider your fitness level before diving into intense regimes. If you're starting from scratch, proceed with caution.

Step 2: Choose Wisely - High-intensity classes like HIIT or bootcamps might not suit beginners, risking injury due to complex movements without foundational skills.

Step 3: Smart Exercise Selection - Opt for:

Simple, controlled movements like bench press, rows, squats.

Incorporate light cardio like the elliptical.

Practice with lighter weights or bodyweight first, focusing on technique.

Step 4: Skip the Jumps - Avoid high-impact exercises like burpees or squat jumps if you're new; they're more risk than reward at this stage.

Step 5: Back Care Essential - Implement these practices to prevent back pain:

Bed Decompression - A gentle stretch to unload your spine.

Towel Stretch - Support your spine's natural curve to reduce disc pressure.

Contrast Bathing - Manage inflammation with alternating hot and cold therapy.

🎁 Bonus Tips:

Use massage guns to alleviate muscle tension and stiffness from new workouts.

Stretch regularly to keep hips mobile, preventing compensatory back strain.

📹 Follow Along:

Check out our linked routines for practical demonstrations on how to care for your back during your fitness journey.

👉 Embrace Fitness Wisely:

With these strategies, you can enjoy your fitness goals without the back pain setback. If you need structured guidance, explore our Back In Shape Program membership.

#NewYearFitness #BackPainPrevention #SafeWorkouts

0:00 Introduction

1:21 Step 1: Be Honest

2:19 Step 2: Workouts & Classes

4:38 Step 3: Compound Exercise Technique

9:06 Step 4: Avoid Impact

10:33 Step 5: Daily Back Care

11:10 Practice 1: Bed Decompression

12:31 Practice 2: Towel Stretch

13:29 Practice 3: Inflammation Control

14:32 Bonus Practices