Exercise habits that can destroy your back after 50

There's no denying the incredible benefits of exercise on multiple levels. However, exercising can also be physically demanding. Aging makes it more likely that you will break a bone or muscle in a fall. That's why we're here to explain why certain types of exercise are especially harmful to your back after 50.

Spending time in the gym is a priority, so you should take precautions to avoid overuse injuries. Experts say that the following exercises are the worst for the back after the age of 50.

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Exercise habits that can destroy your back

Read about the following exercise habits that are bad for the back:

1) Taking on too much weight quickly

Don't try to lift too much weight too quickly while working out. (Image via Pexels/Andres Ayrton)

The first step is to realize where you stand. Don't go to the gym with the intention of impressing anyone.

Avoid the temptation to test your limits by choosing the heaviest weight available, especially if you're a beginner or even if you have been working out for some time. Lifting weights requires a commitment to constant improvement.

Get started with a weight you can easily lift, and gradually increase it over several weeks or months.

2) Exercises that put too much pressure on the back

Some workouts, such as ones involving heavy lifting or twisting the spine, can aggravate preexisting back pain or give rise to brand new episodes of discomfort. Sit-ups, overhead presses and leg presses are all workouts that put a lot of strain on the back.

3) Doing high impact exercises without proper equipment

Exercising under a trainer and using proper equipment can help avoid injury (Image via Pexels/Anete Lusina)

Running and other high-impact workouts can also cause undue stress on the spine. The risk of back injury increases if you don't have the right gear, like supportive, high-quality running shoes.

You should also practice your stride on a surface that provides a lot of shock, like flat concrete.

4) Not following form

Not paying attention to posture or using proper form is a huge no-no. Using correct form is crucial to avoiding injury while exercising. A back injury is possible if you're not using correct form or if you lift something heavy with the back muscles instead of the legs.

Deadlifts and squats, for example, require you to use the proper form if you want to see results. Back pain sufferers should look to avoid these workouts.

5) Not warming up or stretching before and after workouts

Warming up before and after exercising is important to prevent back injuries. (Image via Pexels/Rfstudio)

Don't underestimate the value of a good warm-up or cool-down. The time leading up to and following your main workout are just as important as the workout itself when it comes to building a solid, effective fitness routine.

Doing some dynamic stretching before a workout is a great way to get the muscles warmed up and ready to go. The risk of muscle strain can be reduced by stretching before and after working out.

6) Not engaging the abdominal muscles

You may have been told to activate your core while working out, but you might not know what that means. To avoid straining your back too much, this is an absolute requirement.

If your abdominal muscles aren't firing properly, the back (the opposite muscle) has to do more of the work. Beginners should focus on performing simple stabilizing movements, like the dead bug exercise, to help build a stronger core.

During this workout, you will bend your knees so that they're at a 90-degree angle, and lower your body on each leg in turn. By starting with the knees bent at 90 degrees, you can strengthen your core and hip flexors with this exercise.

The body will move more fluidly, and your workouts will be more productive if you first strengthen your core.