As a personal trainer, it is vital for you to know of every single injury and issue your client experiences. One of the most common issues many personal trainers have to work around is lower back pain. There is an increase in the number of men and women who suffer from back pain.
Lower back pain and back injury can be caused by a variety of things, most commonly:
- Incorrect form while lifting heavy things which puts strain on the back,
- Lifting from the lower back instead of the knees,
- Performing sudden movements before you are warmed up,
- Various illnesses,
- A sedentary lifestyle, i.e. sitting at a desk all day, and
- Muscular issues like shortened hamstring muscles, tight back muscles, and more.
If your client suffers from back pain or has an old back injury what do you do?
Well, luckily your client will still be able to exercise to an extent, based on the severity of their injury or back pain. The first thing to do is to assess their pain and mobility so that you can work out a custom training plan based on their profile.
It is very important to do your research and get to know your client’s body and its injuries so that you can create a safe but effective training plan for them. The last thing you want is to increase the severity of their injury or their pain and have them possibly suffer even more for the rest of their life.
The good news is that the severity of back pain, depending on the cause, can be lessened with exercise. Movement is good as it gets the muscle moving and warm, which decreases the pain. So, which exercises can your client perform and which should they stay away from? Here is a quick guide to help you choose the right exercises.
1. Partial crunches
Incorporate exercises that will strengthen your client’s back and stomach muscles. Full crunches could put too much strain on the lower back.
2. Hamstring stretches
Sometimes back pain can originate from – or be worsened by – issues with other muscles. Quite often, shortened hamstrings can cause back pain so if you client already suffers from back pain shortened hamstrings could increase the pain.
3. Wall sits
This is a great exercise as it strengthens the back without putting too much strain on it. You client’s back is also supported by the wall.
4. Plank
Once again, this exercise strengthens the entire core. A stronger core means less back pain as the spine and lower back are more supported.
5. Press-up back extension
Tthis is a great exercise as it does not place any unnecessary strain or weight on the lower back, and it stretches the core and back muscles.
In addition to the above exercise, you can also have your client:
- Train with weights,
- Do aerobic exercises,
- Swim, and
- Perform bodyweight exercises.
Do not take risks with your clients’ health and well-being. If you are unsure of which exercises they can and cannot perform. On Trifocus Fitness Academy’s Personal Training Certification, you’ll learn just this and so much more! Click here to find out more information about this course.