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 should not only look good but also should feel more good.
Most of the time it is identified what we call “Bodybuilding Sins” that lead to sciatic pain, back pain, and other injuries including muscles and bones. Get knowledge about each of them and take abrupt action if you are serious about bodybuilding and your health and are fed up with your back pain.
There is so much information to share with you about back pain, so we’ve divided it into a series of 5 articles, each covering a different component of how back pain affects bodybuilders.
Here’s a division and breakdown of the articles to look for:
Choosing the WRONG Exercises
Get ready, this is gonna hurt! The exercises on which most bodybuilders focus the most are the ones ( wrong ones)that cause the most problems.
But before we share with you what those wrong exercises are, let’s talk real quickly about what bodybuilding is…
The main goal of most 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 and strong body that is as strong as possible in every way.
while on the other hand, what if you were not only big, but also extremely strong, lightning fast, flexible, and agile enough to kick ass if needed?
So many bodybuilders build massive amounts of muscle yet still they are unbelievably weak and inflexible… for example, we know a guy who can easily bench press over 350 lbs but can’t do a measly 50 push-ups!
The point is, that 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 you are suffering or not from pains, aches, and injuries like back pain and sciatic pain.
Okay, here they are… the exercises that create the most problems and are most likely to lead to back pain:
So, any of your favorites on this list?
There are many others but, these two can cause the most damage.
There are many reasons why these all exercises made a place in 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 oftentimes are overdeveloped…
By focusing so much on these exercises you definitely end up creating back pain and muscle imbalances, or existing muscle imbalances, which often pull your joints and bones out of their normal position and structure this leads to uneven pressure and wear and tear on your muscles, ligaments, tendons, bones, and joints and will sooner or later lead to a breakdown or injury.
For example, chronic overuse of the bench press, coupled with little or no exercises targeting the upper back, also leads to an overdeveloped chest and a lack of strength and development in the upper back.
This all are very common combination that leads to what we all call “Turtle Back”. Do you know what we’re talking about, when the shoulders are pulled so far forward, that’s as wide as a barn, and from behind, their back looks like a giant sea turtle shell!
The “Turtle Back” posture can create neck, and shoulder pain, upper back, 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 other better exercises for chest development that not only stimulate more muscle but also build more usable and appreciative strength.
Now let’s talk and discuss the fabulous thigh builder, the leg extension.
It not only places an unbelievable amount of strain on the knee joint but most of the time also overdevelops the quads, which get far more work than their counterpart, the hamstrings. The imbalance between the quadriceps and hamstrings is also extremely common in bodybuilders, which is a major cause and a key contributor to back pain. This imbalance can be easily identifiable by what people most of the time called “Bubble Butt” or “Ghetto Booty”.
So hopefully you can see how important it is to choose your exercises wisely. We here strongly recommend you cut out all these exercises, or at least be careful about using them, and add other in-targeted exercises to oppose the targeted stretches and muscle groups for those tight, overdeveloped muscles.
The key and important point to eliminating back pain, or any other ache, pain, or injury you must bring your body to a balanced state. The best is muscle if you can’t use it. How many more workouts and practices 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 and stopping your important 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 questions some of the older and experienced bodybuilders who are paying the price now… you can easily spot them at the gym because they limp around trying to find something they easily CAN do.
After reading and understanding all about the causes of your different pains and bodybuilders’ sins. Now must look for the next article, “Training Variations for Pain Relief and Maximum Results” If you are suffering from back pain or sciatic pain, here’s what you need to do…