1. Back to Anatomy 101
The largest muscles of the upper body are the latisimus dorsi, triangular muscles that go from the shoulders down to the small of the back. They serve to move the shoulders forward and back. Massage therapists make their living releasing tension from the lats. The spinal erectors are the muscles in the lower back that keep the spine stable and sheath the nerves. The traps or trapezius muscles come down between the shoulder blades from the neck. If you do not carefully construct your training program, the back muscles risk injury. The back muscles support each other. Weakness in one muscle can lead to injury in another. Use lighter weight until your form is perfected. If you try to build the muscle too quickly, you will overtrain yourself into a painful recovery and possibly slow down your progress.
2. Stretch It to Protect It
Stretch to prevent overtraining back muscles in bodybuilding. By stretching, you ensure the muscles will form long and healthy. You will be able to maintain flexibility as the muscle grows stronger and denser. Stretch the back by grasping a firm object and stretching until you fill a stretch in your lats. Bend at the waist with the knees bent to stretch the lower back. Lay on the floor and stretch with the upper body pointing one wall and the lower body twisted to face the opposing wall.
3. Heat it Up
The best way to prevent over training symptoms is to warm up properly before training. You should be doing at least ten minutes of cardio before each session. Reserve the most challenging lifts for later in the hour to ensure the muscles are extremely warm and circulated with blood. If you stop and chat during your session with your friends, make sure to warm up again.
4. Break for a Rest
Watch for the signs of overtraining. An elevated resting heart rate, general fatigue, sickness and inability to lift heavy weight, are all indications it is time to rest. You should be training your back no more than twice a week. Once is plenty if your sessions are intense. Drink plenty of water and eat properly every day of the week to support your healing and recovery. Stretch on off days and buy a good bed that supports your back.
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