Does your back hurt constantly? Are you a fitness addict or an athlete? If so, you might need to work on your lifting technique. Poor form is the leading cause of back pain, muscle strains and tears, and joint injury. Good weight lifting technique is critical to back safety and can minimize stress on the spine.
The Importance of Proper Weight Lifting Technique
Many gym goers, including bodybuilders and pro athletes, end up with injuries after using bad form. Proper lifting technique is particularly important due to the high prevalence of lower back pain. It can also increase muscle and strength gains, and boost your overall performance.
The most common reason why people use bad form is because they try to lift more than they’re capable of. Pro bodybuilders often cheat at their workouts so they can lift heavier weights or do more reps. Newbies usually allow their knees to pass beyond their toes when doing squats or lunges, which leads to severe back pain and knee injuries.
Even if you use proper form, you should avoid certain exercises that put strain on your back. This includes behind-the-head lat pull-downs, smith machine squats, and improper kettlebell swings. Compound exercises, such as the squat and deadlift, can cause back pain too when done with bad form.
How to Improve Your Lifting Technique
Every time you work out, pay attention to your posture. Keep your spine straight while you lift, and bend through your hips and knees. If you’re not sure how to perform an exercise or want to lift heavier weights, ask someone to help. Consider using a spotter or hire a personal trainer. You can even ask a friend to assess your form and help you lift heavier loads.
Avoid dangerous exercises that can lead to back injury. Increase the load gradually and listen to your body. When lifting weights, use a controlled motion and watch your form at all times.
P.S. If you need further advice on correcting your lifting technique whether at the gym or at your workplace please contact our Pakuranga Physiotherapy Clinic at 09-5328942 or sign up for a FREE no-obligation physiotherapy assessment on the right-hand side!