KEEP YOUR SPINE SAFE IN THE GYM (Chiropractor-Approved Workout Tips)
You started an exercise routine in the new year (or set an intention to).
Exercise is awesome for your body, your brain, your mental health, all of it. But exercise injury is real. Let’s talk about how you can keep your spine safe in the gym as you settle into a new routine.
I’ll start with what we want to AVOID. These actions cause injuries and a bad relationship with exercise in general. Stress about exercise is the last thing we want. That’s not the headspace I want for you.
DON’T…
…Do an exercise you aren’t ready for. It’s perfectly acceptable to start with bodyweight alone before you incorporate weights. Even better, if you aren’t in the workout habit or suspect a weak core, see a physical therapist before you start a routine. Check my resources page for my favorite local PTs.
…Skip water and load up on pre-workout. These high caffeine drinks are dehydrating. Water keeps things in well-working order. If you’re looking for something that gives you natural energy and the ability to push through your workout, try Hydrate.
…Skip the warmup and cool down. These things are totally and completely NOT optional! Ideally, go for a light aerobic warmup. Static stretching a “cold” muscle is not a good idea. Save those static stretches for a relaxing cool-down routine to minimize soreness.
…Become a weekend warrior - who only exercises on the weekends. Find something you can do for 15-20 minutes on any day of the week. Avoid 2 hour-long gym sessions on Saturday and Sunday. This will only burn you out, debilitate you from soreness, and leave you with very little visible progress in the long-run. To top it all off, you’ll probably learn to hate exercise.
…Rush to do a max. This is when your form starts to fail you. Form is far more important than a max - especially when we’re concerned with the health of your spine. Challenging yourself for a personal best is healthier than matching the dude next to you.
In general, for most weighted moves, plan to start with a weight that challenges you at around 8 repetitions. Stay here for a week. Then, the next week, keep the same weight and go for 10 reps. The next week, use the same weight but go for 12. Finally, increase the weight just a bit and start at 8 reps once again.
DO…
…An exercise routine you WANT and LOVE to do. That’s running for some people. That’s ANYTHING BUT RUNNING for others. That’s ok! If it’s Pilates, great. If it’s walking, great. If it’s Olympic weightlifting, great.
…View exercise as a form of self-care. Repeat after me: exercise isn’t punishment for how I’ve eaten. Decide that what you’re doing is an act of love for your body. You’ll see positive effects from your workout all day long: more energy, a clearer brain, better sleep, wiser food choices, and more. Give yourself that gift!
…Listen to your body and your cycle. Your hormones, as they change during your cycle, impact your metabolism and energy levels. There’s a lot of good books about this topic, but I recommend this one.
…Find a certified instructor that will keep your body safe if you’re pregnant or postpartum.
Since I’m a chiropractor, I want to include a few specific workouts that I recommend to those who are especially concerned about their spinal health. These are great options for someone who wants to establish a sustainable routine.
Yoga is great for your physical health as well as your mental health. The focus on breath is something I adore as a neurological chiropractor. Watch your HRV score improve as you do more yoga! There are a bunch of great yoga videos online, but my favorites are from Yoga with Adriene.
Try Mackenzie extension exercises (be sure to consult your chiro or PT). https://www.youtube.com/watch?v=fAQkdykAvPI
Walking and swimming are gentle aerobic exercises. They get your heart rate up without putting extra pressure on your joints.