Here's how to prevent five common exercise injuries

No one likes to get injured.

- By REVATHI MURUGAPPAN

But it happens to the best of us and derails our fitness plans.

It’s frustrating to be sidelined by unexpected pain, and the rehabilitation back to your former fitness level can be even more depressing (I know firsthand!).

Injuries can occur for multiple reasons, but it’s important that we analyse why it happened in order to minimise its recurrence in the future.

That said, here are the five most common exercise-related injuries and what you can do to prevent them.

Lower back pain

You don’t even have to exercise to get lower back pain.

According to statistics, almost 80% of people experience lower back pain at some point during their life from poor posture and prolonged sitting.

If it happens during a workout, chances are that you've strained the muscles surrounding the spine.

If you feel a sudden twinge or pulling sensation, you've likely pushed beyond your limits, which could lead to nerve compression or disc herniation if not addressed promptly.

Squats, deadlifts and (surprise!) planks with improper form or heavy weights, are the biggest culprits for lower back injuries, but twisting motions or sideways bends can also place strain on the area.

Prevention tips:

Please warm up the back, especially before doing deadlifts and squats.

Maintain a neutral spine and engage your core muscles when you lift weights, but more importantly, correct your form before adding on weights.

If you are unsure what proper form is, ask a qualified personal trainer for assistance.

Never attempt too much (both repetition and load-wise) too soon to prevent overuse injuries — increase your load gradually.

If you feel a twitch, avoid exercises that put excessive strain on the lower back, such as heavy deadlifts and squats.

Or give yourself a few days of rest before resuming your workout.

Shoulder injuries