Low back pain
Most low back pain can be avoided by exercising the abdominals and erector spinae muscles. By working these muscles, the spine will be held in place like nature?s corset. Tight hamstrings are likely to cause low back pain by tilting the pelvis out of neutral alignment.
Shoulder Pain
Many rotator cuff injuries can be prevented by incorporating internal and external rotation exercises with light weights. These exercises can be done standing with cables, or while lying on a bench with a dumbbell.
Osteoporosis and Weight Bearing Exercise
Osteoporosis causes a thinning of the bones that can result in kyphosis (hunched over look) of, and fractures within the spine. Weight bearing exercise and resistance training have been shown to strengthen bone and help prevent osteoporosis. However, if you have osteoporosis you must use caution when starting an exercise program, therefore consult your doctor prior to starting an exercise program.
5 ways to prevent injuries
1) Do 5-10 minutes of mod. intensity cardio before exercise or stretching to properly warm-up.
2) Rest a minimum of 48 hours before training the same bodypart to allow sufficient time for rebuilding.
3) Listen to your body when it sends a pain signal, that means STOP, something is not right.
4) Maintain a balanced exercise regimen, training muscles on both sides of the body for balance.
5) Don?t train so heavy that proper form is lost.
Listen to your body
The body will send pain signals to your brain to tell you something is wrong while you?re working out. Listen to those signals, stop whatever you are doing, and figure out what you?re doing wrong(too much weight, bad form, musculoskeletal disorder). If the pain persists longer than 3-4 days, it?s time to get checked out by the doc.
Good or Bad Pain?
After a hard workout with weights expect your muscles to be sore for a couple of days. If that soreness does not go away after a week, you may have a more serious problem and need to see a medical doctor for professional advice. Never continue an exercise when there is pain in the joint or it does not feel right; listen to your body.
Massage
Massage can help to remove lactic acid, decrease muscle soreness, improve blood flow, and makes you feel better. All are good reasons to go and get a massage.
Preventing muscle soreness
These are a few tips to minimize delayed-onset muscle soreness(DOMS): Warm-up thoroughly, stretch before and after exercise, cool down completely, avoid sudden changes in the type or intensity of exercise.