Weightlifting is an excellent way to build bone density and muscle. However, it’s tough on the body, and when done incorrectly, can result in troubling back pain. It’s crucial to understand the causes of such pain and how to break damaging habits while weightlifting. Below are essential tips to start using at your home gym for a healthier back.

How to Prevent Back Pain While Weightlifting

1. Lift With Your Legs

Whether you’re squatting, deadlifting, or using a weight-training machine, always lift with your legs. Lifting with your back overstretches core muscles and can injure them. Instead, squat and grab the weight. Slowly push up through your thighs and hips. You shouldn’t feel any strain in your lower back. This method reduces the chance of injury and also helps you use more muscles to lift more weight.

2. Practice Form

Poor form makes it easy to sustain an injury regardless of how much weight you’re lifting. If you’re starting a new regimen, discuss technique with a personal trainer. General rules include keeping the neck aligned with the spine, never rounding the back, and keeping the shoulders back and away from your ears.

It’s essential to tighten your glutes to create lumbar support and breathe so your muscles receive plenty of oxygen. Start slow with light weights and then slowly increase the number.

3. Know Your Limitations

Many people focus too much on the amount of weight they’re lifting. However, it’s crucial to know your limitations. If a certain amount affects your form, reduce the weight. Focus instead on the number of reps you can perform. This strategy will build muscle, especially in the core.

Remember to address pain right away. If there is discomfort in your lower back, stop exercising and rest for a few days. It’s wise to consult with a chiropractor to determine if you’re still at risk of injury. Taking a few days off is much better than sitting out for weeks to recover from muscle damage.

If back pain is already an issue, contact Get Well Family Chiropractic. This St. Louis, MO, wellness center provides holistic solutions for back pain, including heat therapy and essential oil infusion. A chiropractor will diagnose your condition and manually adjust your spine to reduce pain. They also offer nutrition advice and weight loss solutions. Visit their website to learn more about their services. Call (314) 524-2580 to schedule a consultation.