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5 Tips to Avoid Spinal Injury at the Gym

Going to the gym is a great way to stay in shape and improve your overall health. However, if you’re not careful, it can also lead to spinal injuries that can sideline you for weeks or even months. Here are five tips to help you avoid spinal injuries while working out at the gym.

Start Slowly

One of the biggest mistakes people make when starting a new workout routine is trying to do too much too soon. This can put a lot of strain on your back and lead to spinal injuries. Instead, start slowly and gradually increase the intensity of your workouts over time. This will allow your body to adjust to the new demands being placed on it and reduce the risk of injury.

Use Proper Form

Using proper form is crucial to avoiding spinal injuries at the gym. When lifting weights, make sure you’re using the correct technique and not relying on momentum to lift the weight. This can put a lot of strain on your back and increase the risk of injury. If you’re not sure how to perform an exercise correctly, ask a trainer for help.

Warm Up and Stretch

Warming up before your workout is essential to reducing the risk of spinal injury. Start with some light cardio to get your blood flowing and then stretch your muscles thoroughly. This will help loosen up any tight muscles and reduce the risk of injury.

Avoid High-Impact Exercises

High-impact exercises like running and jumping can put a lot of stress on your spine and increase the risk of injury. Instead, opt for low-impact exercises like cycling or swimming. These exercises are easier on your back and still provide an excellent workout.

Listen to Your Body

Finally, it’s essential to listen to your body when working out at the gym. If you feel any pain or discomfort in your back, stop immediately and assess the situation. Continuing to work out when you’re in pain can lead to more significant injuries and a longer recovery time.

Pulse Align

Pulse Align aims at stimulating neurological structures in a way that allows the brain to naturally return to proper tone muscle management and thus return the body to normal postural symmetry. This leads to better spinal joint function and therefore reduces the risk of injuries at the gym.


By following these five tips, you can reduce your risk of spinal injury while working out at the gym. Remember to start slowly, use proper form, warm up and stretch, avoid high-impact exercises, and listen to your body. And if you want to take your fitness to the next level and reduce your risk of injury even further, consider booking an appointment with a Pulse Align practitioner.


  1. “Spinal Injuries in Sports.” MedlinePlus, U.S. National Library of Medicine, 2021,

  2. “Sports Injuries: MedlinePlus.” MedlinePlus, U.S. National Library of Medicine, 2021,

  3. “Preventing Sports Injuries.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 2021,

  4. “Exercise and Back Pain.” Spine-Health, 2021,

  5. “Exercises to Reduce Low Back Pain.” Spine-Health, 2021,


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