For sports players or body builders or anyone even professionals of weight lifting will face back pain at least once in their lives. The cause of it is to use it. But you can’t avoid using it, so, what you have to do is to avoid things that put your back at risk.

There are millions things in our lives that can cause back pain like lifting heavy stuff, too much gardening or playing sports without stretching. An when it happens, the luckiest is it will go away in days, the worst in months or even up to years for continuously misuses of your back.

The basic mistakes of lifting that lead to back injury and bringing money to doctors and chiropractors are:
- Allowing your back to curve forward to pick up an object and lift it up by straightening your back.
- Bending at the hips but keep the legs straight while lifting.
- Twisting the back by turning shoulders while lifting or holding heavy objects.
- Holding a heavy object away from your body.
- Lifting too heavy object above shoulder line.
- Attempting to lift too heavy objects or weights that your body cannot handle safely.
- Not being careful even when lifting light weight objects.

Poor lifting technique can injure your back in many ways, for example, muscle or ligament strain which means there are little tears in your muscle or ligament resulting from poor use of muscles or too much burden on it, spinal disc injury from forward bending before lifting causing back and leg pain and numbness and vertebrae can be damaged during bad lifting.

The key is to be careful even if you do it every day. Warm up before working out. And consult your trainers if you are not sure how to use gym weights properly and safely.

NAKA PON FAI KAN is the name of the Cross Switch Punch. This 1-2-3 combination is mainly used for attack. The boxer first throws a left uppercut aiming at the opponent’s abdomen. He then takes a lateral step with his right foot to deliver a straight blow with his right arm, this time aiming for the opponent’s chin. This is immediately followed up with another punch to the chin, this time with the left fist.

To Attack: In order to avoid this dangerous combination, one should move away from the aggressor to increase the distance between the two and then keep your opponent from throwing consecutive kicks and punches. After stepping back making more space and gaining your composure, forcefully throw your left foot towards the boxer’s vulnerable or unguarded areas. Don’t defense yourself too much until you can’t perform any attacks.

To Defense: If the distance between you and the attacker is not great, you can throw your right knee to your opponent’s abdomen as a counter-attack. If he is a left-handed, reverse the moves from one side to another.

Muay Thai moves have been divided into two main categories; Mae Mai Muay Thai and Look Mai Muay Thai. These are the attacking moves that all Muay Thai masters will want to pass on to their students.

Mae Mai Muay Thai or the Master Tricks can be used to defeat your opponent, consisting of 15 movements as follow:

1. Salab Fun Pla
2. Paksa Waeg Rang
3. Chawa Sad Hok
4. Inao Tang Grit
5. Yo Khao Prasumaru
6. Ta Then Kham Fak
7. Mon Yan Lak
8. Pak Look Thoy
9. Dab Chawala
10. Jarakhe Fad Hang
11. Hak Nguang Aiyara
12. Naka Bid Hang
13. Viroon Hok Glab
14. Khuanyak Jab Ling
15. Hak Kor Erawan

The other category, Look Mai Muay Thai is the complimentary techniques that boxers can use in the fight. Muay Thai masters also divided these tricks into 15 movements as follow:

1. Erawan Suey Nga
2. Batha Loob Pak
3. Khunyak Pa Nang
4. Praram Nao Sorn
5. Graisorn Kham Huay
6. Kwang Liew Lang
7. Hiran Muan Pan Din
8. Nak Mood Badan
9. Hanuman Thawai Waen
10. Yuan Thod Hae
11. Thayae Kham Sao
12. Hong Peek Hak
13. Sak Phuang Malai
14. Then Kwad Lan
15. Fun Look Buab