"Bodybuilding Sins" that Cause Back Pain and
By Steve Hefferon, CMT and Jesse Cannone,
It’s one thing for someone who sits
at a computer all day and never exercises to have back pain, but
for a bodybuilder, someone who spends hours and hours each week
pouring everything they’ve got into building muscle, it should
The reason we say
this is because if you are going to spend so much time, money,
and energy trying to build
the “perfect body”, you have to make sure that you
not only look good, but also feel good.
We’ve identified what we call “Bodybuilding
Sins” that lead to back pain, sciatic pain, and other injuries… read
'em and take action now if you are serious about bodybuilding and
are fed up with your back pain.
Because there is
so much information to share with you, we’ve broken it
down into a series of five articles, each covering a different
component of how back pain affects bodybuilders.
Articles in this Series:
Choosing the WRONG
Get ready, this
is gonna hurt! The exercises most bodybuilders focus on the most
are the ones that cause the
most problems. Hopefully, you’re different.
But before we share
with you what those exercise are, let’s talk real quickly
about what bodybuilding is…
The goal of bodybuilding
isn’t to get
as big as you can, or at least to us it isn’t and shouldn’t
be, but to build a balanced body that is as strong as possible
in every way. For example, while being freakishly big may get people’s
attention, it serves you no purpose at all. While on the other
hand, what if you were not only big, but also extremely strong
and powerful, lightning fast, flexible, and agile enough to kick
[butt] if needed?
So many bodybuilders
build massive amounts of muscle yet are so unbelievably weak
and inflexible. For
example, we know a guy who can bench press over 350 lbs but can’t
do a measly 50 push-ups!
The point is, the exercises you choose and
how you perform them not only determine how big, strong, and flexible
you are, but also affect how your body functions and whether or
not you suffer from aches, pains, and injuries like back pain and
Ok, here they are — the
exercises that create the most problems and are most likely to
lead to back
1. Bench Press
2. Leg Extension
So, are any of your favorites on this list?
While there are others, these are the two
that cause the most damage.
There are several
reasons why these exercises made our list of the “worst bodybuilding exercises”.
First, all of them target areas that already tend to get worked
a lot in everyday life and often times are overdeveloped. By focusing
so much on these exercises you end up creating muscle imbalances,
or worsening existing muscle imbalances, which pull your bones
and joints out of their normal position. And this leads to uneven
pressure and wear and tear on your muscle, ligaments, tendons,
bones, and joints and will sooner or later lead a break down or
For example, chronic overuse of the bench
press, coupled with little or no exercises targeting the upper
back, leads to an overdevelopment of the chest and a lack of strength
and development in the upper back.
This all too common
combination leads to what we call “Turtle Back”. You know what we’re talking
about, when the shoulders are pulled so far forward, lats are as
wide as barn, and from behind, their back looks like a giant sea
turtle shell! This “Turtle Back” posture can create
neck, upper back, and shoulder pain and injuries faster than you
can pop an Advil!
Plus, how many times during your day are
you forced to lie on your back and push up a bar loaded with weights?
There are so many better exercises for chest development that not
only stimulate more muscle, but also build more usable strength.
talk about the fabulous thigh builder, the leg extension…
Not only does it place an unbelievable amount
of strain on the knee joint, but it also will quickly overdevelop
the quads, which are already getting far more work than their counterpart,
An imbalance between
the quadriceps and hamstrings, which is also extremely common
in bodybuilders, is a key contributor
to back pain. This imbalance is easily identifiable by what people
often call “Bubble Butt” or “Ghetto Booty”.
So hopefully you can see how important it
is to choose your exercises wisely. We strongly recommend you cut
out these exercises, or at least cut back on using them and add
in targeted exercises for the opposing muscle groups and targeted
stretches for those tight, overdeveloped muscles.
The key to eliminating back pain, or any
other ache, pain or injury for that matter, is to bring your body
closer to balance.
What good is muscle
if you can’t use
it? How many more workouts are you going to miss because of back,
neck, or shoulder pain? How much bigger and stronger could you
be if back pain and other injuries weren’t ruining your training?
Just imagine how
bad things will be 10, 20, or 30 years from now if you don’t make changes to your training
now. But don’t take our word for it, ask some of
the older bodybuilders who are paying the price now. You can
them easily at the gym because they limp around trying to find
something they CAN do.
Look for the next
Variations for Pain Relief and Maximum Results” very
soon and in the mean time, if you are suffering from back pain
pain, here’s what you need to do: Head on over to our website www.losethebackpain.com now
to find out exactly what’s causing your back pain and the
specific steps you need to take to get relief fast and get back
to training at 100%. •
About the Author
Article by Jesse Cannone, CFT, CPRS and Steve Hefferon, CMT, CPRS. Find out which
back pain (www.losethebackpain.com)
exercises actually work and you need to be doing, and which ones you must avoid
like the plague!