How to Correct Muscle Imbalances to Prevent Injuries

A lot of people, especially adults, are suffering from back pain, which is typically caused by muscle imbalance. Back pain is just one of the many consequences of muscle imbalances, as the latter can cause a number of other injuries, some of which are very severe.

Muscle imbalances are a result of improper posture while sitting or lying down, improper training, injury and strain. In order to reduce or even eliminate the muscle imbalances, there are a number of things that a person can do. Getting rid of the back ache completely and preventing any injuries in the future would require you to regularly exercise and working with a professional trainer on developing and following a fitness programme.


  • 1

    One of the first things that you need to do is to access your muscles and check if the opposing muscles are out of balance. In order to do this, you need to test your lifting strength. First, try lifting the maximum amount of weight that you can on one side and then try lifting it on the other. If you are not able to lift the equal amount of weight on both the sides, then you have a muscle imbalance. Both the right and left side should have the equal lifting strength in order to be in balance.

  • 2

    Once you have accessed the muscles and tested them for imbalance, you need to start working on resolving the issue. One of the most commonly used methods to lessen and eventually completely remove this imbalance is by exercising the weaker muscles, bringing them closer to the stronger ones. Exercise the weaker muscles by using them to lift more weight. Do not over-do the lifting though, as you might end up damaging them. Overall stability will not be attained overnight, so you will have to remain committed and consistent.

  • 3

    If you have enough resources with you, consider getting the services of a trainer to help you in correcting your muscle imbalance. The trailer can be of immense support, since he is likely to possess the knowledge of what kind of exercises you should perform in order to develop certain muscles. By following the fitness programme that he develops, you will be able to correct your imbalance and maintain your overall stability.

  • 4

    Getting the services of a professional trainer can also help you to prevent any muscle imbalance in the future, as well as help you to avoid sustaining some injury, the most common of which is back pain. He will regularly perform a physical evaluation of yours to assess the relative strength of your opposing muscles. The findings of this evaluation will help in developing an effective fitness programme.