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4 Ways to Avoid Back Pain From Lifting Weights Everyone Should Know

Did you know that weightlifting is the second most common exercise activity after walking? The reason that weightlifting is so popular is because of how beneficial it is for the body. One of the main problems when it comes to weightlifting is the strain it can put on the body.  

We have put together this guide to share how you can avoid back pain from lifting weights. 

1. Warm-Up 

You are working multiple muscle groups when you are lifting weights and if you do not take the time to warm up before and after your session you will end up dealing with back pain. We also recommend that you stretch before your weightlifting session to reduce your chances of pulling your back.

2. Use the Right Muscles

Some people make the mistake to use their backs to lift the weight. This is not good because you will surely hurt your back or even pull it by doing this. Instead, use the muscles that you are targeting when you are lifting the weights.  

When you use the muscles you are targeting you will be able to keep your back in the clear and achieve the results you are looking for in those target muscles. 

3. Support

Wearing a belt while you are lifting weights will help in multiple ways when it comes to preventing back pain. The belt will help support your spine to avoid twisting and turning it incorrectly. It will also be a great reminder to use correct posture when you are lifting. 

4. Switch It Up

There is no reason to work the same exact muscle groups every time you lift weights. Instead, switch up the areas of your body to avoid over-exerting the same muscles, day in and day out. 

Also, switch out the weight amount. One day you can do heavier weights and other days go for lighter weights. You can also switch out the number of reps that you do every day to avoid hurting your back. 

Treating Back Pain

If you are already suffering from back pain make sure that you address the pain before you continue lifting weights. As soon as you begin to experience pain you should stop because if you continue pushing through you can cause your back serious injury. 

One of the best things to do is find a reputable professional such as this chiropractor. A chiropractor has different techniques that they use to help reduce back pain along with any inflammation that you have in your spine. The most common method that a chiropractor uses to help relieve your pain is called manipulation. This is where they use very specific movements that help free the joints in certain areas of the body or in the spine. 

When those joints are freed, then your body will notice better mobility and also less pain. Chiropractors will also give you advice on the best food that you should eat and also certain exercises that you should do to help you heal faster. 

Take the time to rest as well because sometimes lower back pain caused by lifting weight will go away after a few rest days. Even just taking two days off from lifting weights will help give your body the time it needs to heal and feel better. 

Using ice can help decrease inflammation as well. You want to apply the ice every day for about 20 minutes and then remove it for 40 minutes and continue doing this over the course of a few days to bring down any inflammation. If you do not have an ice pack then you can use a bag of frozen veggies wrapped in a towel. 

Most Common Injuries

One of the most common types of back injuries you might get from lifting weights is a herniated disc. This happens whenever an intervertebral disc acts as a shock absorber for the spine. Whenever it takes a shock it becomes damaged and then it ruptures. 

There is a soft inner gel that leaks out so the spine is less cushioned. Whenever this inner gel leaks it will also irritate the nerves around the spine. Usually, herniated discs are caused by doing deadlifts. 

Another common injury is tearing a ligament or a muscle in the back. One of the major problems of suffering from a muscle or ligament tear is that the healing might end up causing a scar to form. This scar will cause problems like shortening the muscle which will cause the mobility to become less. 

When you are lifting weights you want to make sure that you do not round your back because this is a common problem. When you round your back by accident you will put your hips at an awkward angle that will stress all the ligaments found around your spine. Make sure that you keep your shoulders stable and always engage your pelvis to avoid overextending your back. 

Ready to Avoid Back Pain From Lifting Weights?

We hope that now that you have our top tips on how to avoid back pain from lifting weights, you can be more informed next time you are lifting those weights at the gym. There is no reason that you should be dealing with lower back pain after deadlifts, after reading this guide. 

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