Planning on tackling some new fitness goals this year? Regular physical activity is one of the best things you can do for your long-term health, but jumping straight into a high-intensity routine without a clear strategy is a recipe for injury.
Studies show that lower back and neck injuries account for 20% of all exercise-related incidents, often resulting in painful sprains, strains, and disc herniation. At Northeast Ohio Spine Center, board-certified physician Mark Grubb, MD, provides the specialized guidance and care you need to navigate these setbacks and get back to your routine safely.
Whether you’re hitting the weight room or a cardio class, our spine-saving tips can help you stay on track and injury-free. Here’s what every athlete should know.
Though you might be tempted to dive right into your first set, taking 5-10 minutes to warm up before your workout is essential for a healthy spine. A thorough warm-up routine increases blood flow to muscles and lubricates joints, which keeps your spine flexible and helps protect it from sudden strain.
Focus on dynamic stretches, such as walking lunges, cat-cow stretches, or torso twists, to activate your core muscles and prepare your spine for a full range of motion. Save static stretches — poses that you hold for 10-30 seconds, like a hamstring or quad stretch — for the end of your session, where they help muscles decompress and recover.
For most exercises, safety begins with a neutral spine: keeping your head, shoulders, and hips aligned to maintain its natural curvature. This position helps distribute weight and impact evenly, preventing excessive pressure on any individual disc or joint.
To stay in alignment and stabilize your spine, remember to engage your core and drive movements through your glutes and legs — avoid arching or rounding your back. Using these large muscle groups to power your workout saves your spine from unnecessary stress and injury.
Overtraining is one of the easiest ways to end up with a back injury. Tired, overworked muscles make it nearly impossible to maintain proper form, which puts your spine at risk.
If you’re lifting heavier or adding miles to your run, make sure to give your spine and its supporting tissues time to adjust to the increase in physical stress. Instead of jumping into an advanced routine, start at a level that feels manageable and gradually increase the intensity, duration, and frequency as your body adapts.
Sore muscles are a normal part of getting stronger, but never ignore sharp or sudden pain — especially in your back or neck. Unlike the usual post-workout burn, which comes on slowly and fades with rest, signs of a spinal injury include:
If you experience any of these red flags during exercise, stop what you’re doing and rest. Trying to push through the pain could turn a minor issue into a serious injury that sidelines you for months.
When discomfort persists or worsens, see Dr. Grubb for an expert diagnosis and personalized treatment plan. Contact us today to schedule a consultation at Northeast Ohio Spine Center in Mayfield Heights, Ohio.
