5 gym exercises that may hurt your spine

Regular exercise is good for our body and it lowers the risk of cardiovascular diseases. Many people thus have the impression that all kinds of exercise are good and safe. Due to time constraints, many of us choose to work out in a gym. However, not all of the exercise machines in a gym are safe. Some gym exercises are a complete waste of time while some may hurt your spine if they are not properly done or if you have existing problems.

Squats with knee bends

Many of us bend our knees when we are doing squats. Bending our knees too deep will cause our spine to get misaligned as it is unable to maintain the proper alignment. When misalignment occurs, our pelvis will start to tilt and our lower back will take over control and this will increase the stress to our back muscles, increasing the chances of injury to our spinal discs.

Behind the head lat pull down

We often see many people doing behind the head lat pull downs in the gym. However, this is not to be performed by everyone. Only those with very flexible shoulder joints should do it and extreme care must be taken not to injure their back with the pull down bar.

Upright rows

Upright rows are done by holding a weight in the centre and placing both hands close together, bringing them up to just under your chin. However, this exercise will compress the nerves, causing issues to both the shoulders and the spine.

Hamstring stretches

While tight hamstring may contribute to back pain, improper usage of the hamstring stretching machine can contribute to spinal disc injuries. When we stretch out to touch our toes, it feels good for the hamstring but will add a huge amount of strain to our back. The entire weight of the body is weighing down onto the disc and it contributes injurious pressure to the discs and causing spine injuries.

Dead lifting

Many of us love to do free weights exercise in the gym and it can help us build wonderful muscles. However, headlining is bad for the back. Dead lifting is done when you bending over at your waist to lift a weight. Although it helps to build up strong back and leg muscles, it is straining the back and causing harm to your spinal discs.

Not all gym exercises are for everyone and not every is good for the body. If you have existing conditions, always consult a specialist before doing certain exercises in the gym. Know your limits and do not attempt to do weights that are beyond yours as you will start using other parts of your body to lift them instead.


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