If hitting the gym is on your to do list this year, then you may be ready for some heavy lifting. You may already know to bend your knees to lift with ease, but you also need to keep your back straight.
Start with a Neutral Spine
Studies show that the most common injuries among weightlifters are to the spine, shoulders and knees. Keeping your spine in a neutral position — with three natural curves in your neck, upper back and lower back — will help protect you from these injuries. When held steady, it is the safest and strongest position for your spine.
The easiest way to find your neutral spine position is to:
- Stand tall with your back against the wall.
- Touch the wall with your head, upper back and tailbone.
- Check to ensure you are able to fit your fingers between the wall and your lower back, while keeping all three touch points against the wall.
Squats, Deadlifts and Kettlebell Swings Safety
These are three excellent weight lifing exercises. However, can lead to back injuries if you don’t maintain good form. Follow these tips to avoid the ache:
Squats
Squats target the muscles in your lower back, glutes, hamstrings and quadriceps. They can even involve your calves, shoulders and core. The key to prevent injury while performing this exercise is to avoid rounding your lower back. Keep your chest up and bend your knees. Reach back with your glutes, as if you were sitting in a chair. This will preserve your spine’s natural curve.
Deadlifts
The deadlift is a double-edged sword. When done properly, it’s one of the best exercises to build a strong back. But when done incorrectly, it can cause low back injuries. Keep your lower back neutral and the bar close to you, to strengthen the muscles around your spine, avoiding possible injuries. Before you begin, you should know that hip hinging is the key to success when deadlifting. To hinge your hip, bend forward at your hips, while keeping your spine in a neutral position. Imagine there’s a wall a couple of feet behind you and try to touch your glutes to it. This forces you to hinge at your hips, instead of overusing your knees. Remember to lift your chest – it’s the easiest way to ensure you don’t hunch over or round your back.
Kettlebell Swings
This exercise is perfect for overcoming the negative effects of sitting. It’s also a great way to teach proper technique for hip hinging, which is crucial for both squats and deadlifts. The best way to avoid injury is to keep your spine in a neutral position and only swing the kettlebell as far up as shoulder level.
First Time Lifting? Follow These Five Weight Lifting Tips
- Start Light – Good form is harder with heavier weights, so master the technique first. Practice the movements with light weights until your confidence grows.
- Pick Up Weights Correctly – Many gym-goers have great form when performing the exercises but not when picking up or putting down weights. Injuries can occur in this transition. To protect yourself, stay focused on this task.
- Keep Going – The best way to get better at lifting is to keep lifting.
- Be Patient – Good things come to those who wait. Your training may progress slowly but don’t let that deter you. Work with a coach or trainer to develop a plan that will work best for your needs.
- Visit a Chiropractor – Do you have existing conditions that may limit the activities you tackle? Talk to your chiropractor about exercises that will be best for your condition and which movements you may want to avoid. If you do get injured, a chiropractor can assess, diagnose and develop a treatment plan for your recovery.
Book an appointment with our chiropractor or physiotherapist to see how we can help. In Ontario, you can visit a chiropractor or physiotherapist without a referral.
Source: Ontario Chiropractic Association
