Tips for Weekend Warriors Who Want to Avoid Back Injuries

If your weekdays are jam-packed, squeezing in a workout may feel impossible. So, you save your sweat sessions for the weekend. 

While you still gain health benefits from a weekend warrior approach, it can put you at greater risk of injuries, especially back injuries. When most of your week is spent sitting behind a desk, your muscles and joints aren’t primed for sudden bouts of activity.  

At Alliance Spine & Pain Centers, we want to help you stay active safely. Here are six tips from our pain experts that encourage protecting your back and reducing injuries when you like to go all-in on the weekends. 

Tip 1: Warm up and stretch first

After a week of inactivity, we know you want to dive right in, but don’t skip your warm-up. Cold, tight muscles are prone to injury. 

Warming up increases blood flow and temperature of your muscles so they’re more flexible. Spend 5-10 minutes doing a lighter version of your planned workout like a brisk walk before a run or gentle bodyweight movements before lifting. 

Follow that with dynamic stretches, movements that prepare your muscles and joints for your activity. Torso twists, walking lunges, and leg swings are examples of dynamic stretches. 

Tip 2: Focus on form and technique

Having good form benefits more than your performance. It’s also one of your best defenses against back injuries. When running, lifting, or playing basketball, pay attention to posture and body alignment. 

If you’re unsure about technique, consider working with a trainer or physical therapist. Mastering form and technique helps you get more out of your workouts and keeps your spine protected. 

Also, make sure you have the right equipment. Wearing supportive shoes and protective gear can protect against strain and reduce impact.

Tip 3: Strengthen your core

Your back keeps you upright, but not without help from your abdominal, hip, and gluteal muscles. Add core strengthening exercises to improve spine support and protect from injury.

Incorporate exercises such as planks, glute bridges, and dead bugs into your routine. You can do many of these core exercises anywhere — even during breaks at work during the week — to build strength and stability over time.

Tip 4: Stay hydrated

Weekend warrior workouts tend to be longer and more intense, so don’t forget to drink enough water before, during, and after exercise. Adequate hydration benefits muscle function, circulation, and recovery. 

As a general rule, if you’re thirsty, drink. Aim for urine that’s a very pale yellow, indicating that you’re well hydrated.

Tip 5: Cool down and stretch

After your workout, take another 5-10 minutes to cool down, gradually slowing your movements so your heart rate and breathing calm down. 

Also, add static stretching to your cool down — lengthening muscles to reduce post-workout pain and stiffness. Stretching also makes you more flexible.

Tip 6: Don’t push through pain

Pain is your body’s signal that something is wrong. If you have sudden, intense back pain during your workout, stop immediately. You can rest and try again once the pain subsides, but if it returns with activity, it’s time to call it a day. 

Though you can manage back pain at home, if it lasts more than a week or worsens, it’s time to see a doctor. Early diagnosis and treatment may help prevent small issues from becoming chronic problems. 

If pain is holding you back from your weekend warrior fun, we can help. At Alliance Spine & Pain Centers, our pain specialists work closely with you to develop a plan that helps you heal safely and stay active.

It’s easy to schedule an appointment. Call us or request an appointment online at the office nearest you — in Augusta, Austell, Brookhaven, Canton, Carrollton, Cartersville, Conyers, Covington, Cumming, Dallas, Dawsonville, Douglasville, Jasper, Johns Creek, Lawrenceville, Marietta, Peachtree City, Piedmont-Atlanta, Roswell, Sandy Springs, and Woodstock, Georgia.