Tips for Avoiding Spine Injuries when Lifting Weights
Category: Spinal Cord Injury | Author: Stefano Sinicropi
Improper weight lifting techniques account for a lot of the spine injuries and conditions we treat. In this article we will talk about some of the more common back injuries that weight lifters sustain, what causes these injuries, and how to lift correctly and avoid these injuries.
Weight Lifting Back Injuries
Weight lifting can increase your back and spine health when done correctly. But when poor lifting techniques are used, injuries occur. Back injuries from lifting fall into two general categories:
- Muscle Injuries. Lifting incorrectly can strain the muscles. This is an especially common in the lower back. Low back muscle strains can be very painful.
- Disc Injuries. Improper lifting can put excess strain on your spine and cause a spinal disc to bulge, or slip out of place.
If you do injure yourself while lifting weights, cease all heavy lifting while your body heals, and get your injuries checked by a back doctor.
How to Avoid Weight Lifting Injuries
There are a few rules of thumb every weight lifter should abide by to prevent back injuries while working out. Here are a few tips:
- “Lift with the Legs” – You’ve likely heard this common phrase before. Always bend at the waist and keep your chest forward. This will keep your back straight and allow your leg muscles to bear most of the weight.
- Don’t twist. Keep your shoulders and hips squared up. Twisting sideways while lifting can lead to serious back issues.
- Lift close to your body. Keep your weights as close to your body as possible. This requires less force and makes balance easier.
- Don’t Overdo it. Weight lifting is great, but everything in moderation. Do not push your body to its breaking point. Know your limits and stop lifting when your body tells you it needs a break.
Follow these tips to avoid back injuries while you strengthen your muscles with weight training.