Risk of Injury




Suffering from lower back pain plays a large role in my life. One of the main causes of back pain, whether acute or chronic, is lower back strain.


When I was in my early 20’s, I always thought about lifting heavy weights because I wanted to be like my idol, Arnold Schwarzenegger. I always wanted to get bigger and was motivated to lift heavy weights. I didn't really think about the risk of injury when lifting heavy weights. The only way I knew how to get bigger was to lift heavier, but I failed to do proper warm-ups before I started working out because I would easily get bored performing proper warm-up routines. This is how I got injured... by doing heavy squats.


The moment I knew I injured my back, I then realised that I needed to stop working out immediately. I couldn't sit for long periods of time and I couldn't bend down properly. This made me feel very uncomfortable. Later on, I suffered from depression, became aggressive and I wasn't feeling myself. Injuries are painful, debilitating, and have the potential to set you back weeks or months from your workout goals.


My advice to you is that every workout should begin with a warm-up and end with a cool-down period. Warm-ups are crucial to heating up the muscle tissue and helps your body prepare for exercising (especially lifting heavy weights). Warms ups gradually increase your heart rate and loosen your muscles and joints. Make sure you do dynamic stretching before and after you work out. This will help increase your flexibility and it can also help prevent injury.


The Five-Minute Dynamic Warm-Up Routine – 30 seconds work / 30 seconds rest


  • Lunge with a twist

  • Mountain climbers and arm reaches

  • High Knees

  • Side Lunges

  • Inchworm


I hope you find strength with each new day and stay away from getting yourself injured!


Stay strong,


Nicky - FORM Personal Trainer

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