It’s one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they’ve got into building muscle, it should be criminal!

We’re identified what we call ‘bodybuilding Sins? that lead to back pain, sciatic pain, and other injuries? read em and take action now if you are serious about bodybuilding and are fed up with your back pain.





Because there is so much information to share with you, we’re broken it down into a series of 5 articles, each covering a different component of how back pain affects bodybuilders.



Here’s a breakdown of the articles to look for:

Choosing The WRONG Exercises (below)

Training Variations for Pain Relief and Maximum Results

Targeted Stretching

Targeted Exercises

Rest, Recovery, and Injury Prevention

Choosing the Wrong Exercises

Get ready, this is gonna hurt! The exercises most bodybuilders focus on the most, are the ones that cause the most problems? hopefully, you’re different JBut before we share with you what those exercises are, let’s talk real quickly about what bodybuilding is?

How to Relieve Lower Back Pain?

The goal of 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 body that is as strong as possible in every way. For example, while being freakishly big may get people’s attention, it serves you no purpose at all?

How Can I Get Relief from Pain?

while on the other hand, what if you were not only big, but also extremely strong and powerful, lightning-fast, flexible, and agile enough to kick ass if needed?







So many bodybuilders build massive amounts of muscle yet are so unbelievably weak and inflexible? for example, we know a guy who can bench press over 350 lbs but can’s do a measly 50 push-ups!

How to Relieve Upper Back Pain

How is Osteoporosis Treated?



While there are others, these are the two that cause the most damage.

There are several reasons why these exercises made our list of the worst bodybuilding exercises?

First, all of the target areas that already tend to get worked a lot in everyday life and often times are overdeveloped?

Back And Neck Pain - Who Seeks Care From Physical Therapists

and by focusing so much on these exercises you end up creating muscle imbalances, or worsening existing muscle imbalances, which pull your bones and joints out of their normal position?



and this leads to uneven pressure and wear and tear on your muscles, ligaments, tendons, bones, and joints and will sooner or later lead a breakdown or injury.

Lack of Movement and Back Exercises is the Number One Cause of Back Pain!

For example, chronic overuse of the bench press, coupled with little or no exercises targeting the upper back, leads to an overdevelopment of the chest and a lack of strength and development in the upper back?



This all too common combination leads to what we call turtle Back? You know what we’re talking about when the shoulders are pulled so far forward, lats are as wide as a barn, and from behind, their back looks like a giant sea turtle shell!

This turtle Back? posture can create neck, upper back, and shoulder pain 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 better exercises for chest development that not only stimulate more muscle but also build more usable strength.



Now let’s talk about the fabulous thigh builder, the leg extension?

Not only does it place an unbelievable amount of strain on the knee joint, but it also will quickly overdevelop the quads, which are already getting far more work than their counterpart, the hamstrings.



An imbalance between the quadriceps and hamstrings, which is also extremely common in bodybuilders, is a key contributor to back pain. This imbalance is easily identifiable by what people often call 'stubble Butt? or ghetto Booty?





So hopefully you can see how important it is to choose your exercises wisely. We strongly recommend you cut out these exercises, or at least cut back on using them and add in targeted exercises for the opposing muscle groups and targeted stretches for those tight, overdeveloped muscles.



The key to eliminating back pain, or any other ache, pain or injury for that matter, is to bring your body closer to balance?



What good is muscle if you can’s use it? How many more workouts are you going to miss because of back, neck, or shoulder pain? How much bigger and stronger