How to Prevent and Recover from Back Injuries. Without Giving Up the Gym or the Life You Love
Back pain is one of the most common issues we see in men and women between the ages of 30 and 60. It’s frustrating, limiting, and for many – downright scary. But the good news? Most back injuries can be prevented or recovered from with the right strategy.
At Raise The Bar Tramore, we’ve helped loads of people just like you not only get out of pain but build a stronger, more resilient back than ever before.
Why Back Injuries Happen
Contrary to popular belief, most back injuries aren’t caused by “one wrong move.” It’s usually the result of:
Years of poor posture (especially desk work)
Weak core and glute muscles
Lack of movement variety
Lifting with poor technique (or not lifting at all)
Skipping warm-ups and recovery
Think of it like a credit card bill – the injury is just the interest catching up.
Preventing Back Pain: 5 Key Steps
Master Your Movement Patterns
Learn how to hip hinge, squat, and brace properly. These skills are foundational – not just for lifting in the gym, but for picking up a child, loading groceries, or doing yard work.Build Strength Around the Spine
Your core isn't just your abs – it's your entire trunk. Strong glutes, obliques, and deep stabilisers all work together to support your back during movement.Move Every Day
Long hours of sitting are brutal on your spine. Regular movement – walking, mobility work, and strength training – helps your back stay happy and mobile.Respect Recovery
Recovery doesn’t mean lying on the couch. It means giving your body the tools it needs to repair: sleep, hydration, mobility work, and smart exercise programming.Train Smart, Not Just Hard
If you’re 40, you shouldn’t train like you’re 20. That doesn’t mean backing off – it means training intelligently, with proper warm-ups, tempo control, and planned progressions.
What to Do If You're Already in Pain
If you're currently dealing with back pain, don’t panic – and don’t just stop moving.
Here’s a recovery approach we’ve used successfully with our members at Raise The Bar Tramore:
Step 1: Rule Out Red Flags
Always consult with a qualified professional if the pain is severe, sharp, or accompanied by numbness/tingling. In most cases, it's mechanical – not structural.Step 2: Reintroduce Safe Movement
Low-impact exercises like bird dogs, dead bugs, and gentle hip mobility drills can begin to re-engage your core and improve stability.Step 3: Build Back Better
Gradually reintroduce strength training with an emphasis on posture, breathing, and bracing. Focus on exercises like goblet squats, cable rows, and RDLs – with proper coaching.Step 4: Track Progress, Not Just Pain
Are you moving better? Sleeping better? Standing taller? Progress isn’t just pain-free days – it’s capacity and confidence.
You’re Not Broken – You Just Need a Plan
At Raise The Bar Tramore, we specialise in helping real people move, feel, and live better – especially if you’ve dealt with injury in the past. Our approach blends modern strength training with evidence-based rehab strategies to give you the tools to move forward, not just manage symptoms.
Want to Learn More?
If you're dealing with back pain – or want to make sure you never do – we’re here to help.
💬 Send us a DM to find out more
📱 Or WhatsApp 0876212262 to schedule a chat
Let’s build a stronger back for a stronger life – one rep at a time.