Now the New Year is here, many people resolve to get fit and improve their health. However, despite their best intentions, back pain often becomes an unwelcome companion, derailing their fitness goals. Intensive exercise without prior experience is the leading cause of back injuries during this period, potentially sidelining individuals for weeks or even months, warns a leading UK back specialist.
In the UK, 57% of New Year resolutions last year focused on exercising more and improving fitness levels,[i] making it the top choice. Despite this enthusiasm, over 12% of people take out new gym memberships in January, yet nearly half are likely to quit within six months.[ii] According to Mr. Michael Fatica from Back in Shape, back injuries are a significant factor behind many abandoned fitness resolutions.
“From experience, I see a significant increase in patients suffering from exercise-related injuries in the days and weeks following the New Year. These range from lower back muscle pains and strains to herniated discs and sciatica, often resulting from intensive fitness regimens without considering the impact on the spine,” says Michael.
“Even diligent fitness enthusiasts are not exempt, but those who haven’t worked out for months and lack consistency are often the worst affected. Despite their best intentions, they end up doing more harm than good by jumping into high-energy regimens with poor technique, simply because their bodies are not adequately prepared.”
Michael offers key recommendations to reduce the risk of back injury for those aiming to kick-start a fitter and healthier lifestyle in 2025:
- Avoid Intensive Classes: Intensive “body bootcamp” or “HIIT” classes should be avoided by beginners. These classes require a certain level of technical skill, and the risk of injury is high for those without a solid fitness foundation.
- Start Simple: Opt for simple workouts that include whole-body movements performed with control, combined with cardio. Effective exercises include bench or chest presses, rows or pull-downs, squats, and 20 minutes of cardio on the elliptical.
- Perfect Your Squat Technique: Use the ‘tape test’ to ensure good spine control during squats. Proper squat technique is crucial for maintaining lower back health and providing spinal stability.
Mr. Fatica also advocates for regular self-care to prevent lower back pain and support ongoing fitness efforts:
- Bed Decompression: Lie across the end of the bed with your arms dangling to gently stretch your spine for 3-5 minutes.
- Towel Exercise: Support the natural curve of your lower back by lying on a rolled-up towel for 3-5 minutes.
- Contrast Bathing: Alternate between a hot water bottle and an ice pack on your lower back for 3-5 minutes each over 20 minutes to manage inflammation.
- Stretching & Massage: Use a massage gun on your hips and legs, and perform stretches to combat stiffness and prevent delayed onset muscle soreness (DOMS).
“For anyone starting a fitness regime, the increased activity following a period of excess and sedentary behaviour can challenge your lower back,” adds Michael. “With the right preparation and focus on appropriate exercises, we can reduce the risk of back injuries. Remember, the back becomes vulnerable when basic self-care and hygiene are neglected. Just as we wouldn’t run a marathon without training, it’s vital to prepare properly for New Year fitness goals.”
For those who find themselves struggling with back pain as a result of pushing themselves too hard in January, Michael recommends performing the following routine at home to help provide relief and long-term benefits for back health:
https://backinshapeprogram.com/2024/09/back-pain-relief-routine-you-can-do-at-home
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