When it comes to maintaining a healthy lifestyle, one of the key components is a regular exercise routine. For many people, this includes lifting weights. But to avoid neck and back pain, you need to know how to do this correctly. The following guide outlines a few tips to lift weights safely at the gym, so you can enjoy a risk-free workout session.

3 Ways to Lift Weights Without Causing Neck or Back Pain

1. Focus on Form

When it comes to lifting weights, proper form is crucial. Failing to support your spine, knees, or ankles can lead to joint pain or serious damage over time. Focus on keeping your knees over your ankles, your core engaged, and your spine straight. Practice the movement in the mirror before adding weight to ensure you’re performing it correctly.

2. Stretch Before & After

Whenever you jump right into weight lifting without giving your joints and muscles time to warm up, you risk an injury. Start every gym session with 10 to 15 minutes of stretching and light cardio. This will loosen and activate the joints and prepare them for more vigorous activities. Once you're done with the bulk of your workout, cool down with some more stretches, focusing on the areas you primarily worked out during your session.

3. Work Your Way Up

Lifting more than you're capable of will induce back pain. Whenever you implement a new method or routine, don't start with weights that are too heavy. This places excessive strain on your joints and increases the chances of an injury. Instead, start with light dumbbells until you feel comfortable with the form. Build up your endurance over time by slowly increasing weight.

If you're experiencing neck or back pain as the result of weightlifting mistakes, turn to the team at O'Fallon Pain Relief Associates in St. Charles County, MO. Their chiropractic and physical therapy staff understands how to protect your spinal health, and they will offer effective suggestions to maintain a pain-free lifestyle. Visit their website to learn more about their services, and call (636) 978-3000 to schedule an appointment today.