Weight Lifting and Back Injuries

Weightlifting is a great way to get in shape and stay in shape. However like many physical activities it is not without its set of risks. Probably the most common injury from weightlifting is back injury. But while back injuries are a potential risk from weightlifting, if they do occur most often they are from poor technique or other errors made by the lifter that can be easily avoided.

There are several possible back injuries that can occur during weightlifting, the most common are stress fractures that occur when flexing the muscles, tendons and ligaments of the back against resistance such as one does during weightlifting. These types of injuries are most commonly caused by improper technique during squats, deadlifts and clean and jerks. Older people who may already be suffering from degenerative disc disease, or people who my already be recuperating from a back injury are particularly susceptible to weightlifting related back injuries. There are several ways to avoid back injuries while weightlifting:

• Know your limitations, do not lift beyond your weight max based on your body condition 

• For many exercises it is easier and for those with an injured or weakened back especially, safer to work out using weight machines over free weights 

• If you do choose to use free weights, make sure you work with a spotter 

• While the use of weight belts for most lifters generally is agreed to have little value, for those with an injured back they can be useful in preventing further injury. Check with your doctor or personal trainer if they think you should use a back belt.  

• Do not attempt to do the weightlifting exercises that most often result in back injury i.e.: squats, deadlifts, clean and jerks, without proper training and or supervision.   

We’ve spoken a lot about preventing back injuries while weightlifting, what about returning to lifting after a back injury, one that may or may not have even been caused by lifting? First off you can and will return, but do not expect to return exactly where you left off. You may be able to ease back into you exact routine; you may have to modify your routine to suit you current condition. Only your trainer or spine care professional will be able to accurately advise you.

Most fitness pros agree however that after an injury reestablishing that “mind muscle link” that gets the body back into muscle building mode is critically important, and the hardest aspect to the road back. It is best to start slow and ease your body back into bodybuilding gear when coming back from an injury, just as you would do from taking any significant break in your regular weightlifting routine.