I've noticed a lot of people who have back and spinal problems on here and coming from a guy who has had more than his share of back problems, I'd like to take a minute to help out anyone who might be suffering with these issues. Here are a few things everyone should be aware of because no matter how big or strong you are, you are vulnerable. A back injury (or any injury for that matter) can sideline you for a long time.

1. ALWAYS GET PLENTY OF REST. I know it sounds like a no-brainer, but rest is critical in proper training. Rest not only makes you stronger, but will help you heal from over-training and fatigue.

2. AVOID TRAINING WHEN EXTREMELY TIRED OR IN PAIN. Pain is your body's way of telling you there is a problem. It is very important to pay attention to what you body is trying to tell you. Training when in pain could make a minor injury exponentially worse. However, you should know your pain. In exercise and fitness, there will always be varying degrees of pain. Being able to identify sore muscles vs. a bulging disc might be more difficult than you think. If in doubt, SEEK MEDICAL ATTENTION!

3. WARM UP. It's that simple. Warming up your muscles before training will get your body prepared to put more stress on it.

4. ALWAYS USE PROPER FORM. Not only does proper form give you the most benefit in getting the most out of your workouts, it will also help you avoid injuries.

5. STRENGTHEN YOUR CORE. Back and abdominal muscles make up your core and strengthening these will not only increase balance, stability, and lower back injury. Weak core muscle will leave you more susceptible to bad posture, muscle injuries and disc problems.

6. DON'T MAKE IT WORSE. A pulled muscle in your back is very different than a bulging or herniated disk. Again, if you are unsure about what kind of back pain you are experiencing, consult a physician. Sometimes an MRI (Magnetic Resonance Imaging) is needed to determine the amount of damage done to your back. These tests can be expensive and can range from $300-$800 USD; however,they are invaluable in determining back damage. Don't make the mistake of continuing your workouts when your not sure what type of back pain you are having. Get rest, get healthy, then get back to it.

7. NUMBNESS IS NOT A GOOD THING. Back pain followed by numbness is a good indication that you have a disc pressing against a nerve. Often times this is accompanied by a pain that starts from your back, then proceeds down an extremity. For example, someone who has herniated a disc in their lower back may experience lower back pain at first, followed by pain spreading down one side of the butt. This could then be followed by pain that extends all the way down the leg. Numbness can occur at any time and in any location along this path. If any of these symptoms happen to you. SEEK HELP IMMEDIATELY!

There are too many stories of people who have continued with their training through back pain, resulting in devastating outcomes. A disc pressing on a nerve can result in extreme pain. When the pain is replace by numbness it can signal your nerve dying. When this happens, so can permanent muscle atrophy. Basically the nerve supplying your muscle dies and your muscle will shrivel up permanently. Why put yourself in a position to have a major invasive surgery when you could have gotten the proper rest and treatment to heal naturally.

Don't think it can happen to you? Well, neither did I. Why would it? I thought I was Superman. I kept training through back pain which resulted in permanent muscle loss in my calf. Don't make the same mistakes I did. Take care of your backs and your bodies my brothers.