6 Tips for Weightlifters with Chronic Back Pain

By Kate Harveston

If there’s one thing dedicated gym rats can’t stand, it’s being sidelined on the DL. If you have chronic back pain, you may think your weightlifting days are behind you. Think again.

With proper training techniques, those with chronic back pain can still pump things up Arnold Schwarzenegger-style. It just takes a combination of the right equipment and form. The six tips below can help get you back in the gym and improve your overall strength and fitness — and may even ease your aching back!

1. Invest in a Well-Fitting Weight Belt

A weight belt typically supports your back during heavy lifting exercising, but investing in one for your back pain can give you the stability you need to get back in the gym. When shopping for a belt, avoid ones that are smaller in the front than the back — these fail to offer the front abdominal support you need for true stability.

Both cloth and leather belts are available, but those made of leather offer greater stability. Choose one you can close snugly — a too-loose belt will not provide the support necessary.

2. Warm up Before Working Out

You wouldn’t pull a rubber band out of the deep freezer, give it a hearty yank and expect it not to tear, so why do the equivalent to your muscles? Many sports injuries occur due to athletes failing to warm up before hitting the heavy weights.

Many people mistakenly believe warming up means performing static stresses, but this is inaccurate. Instead, your warm-up should include dynamic stretches and low-impact cardio to get the blood flowing to muscle fibers. March or jog in place, and perform shoulder shrugs and tai chi twists to get your upper body ready for action.

3. Pass on Neck Exercises

Not all neck exercises are created equally, and performing certain moves can lead to injury. Neck pain stems from stress in the upper back and lower neck, and it affects roughly two-thirds of the population at some point in life.

Avoid hyperextending your neck by tipping it back. To stretch your neck, move it in a forward plane only, rolling one ear toward your shoulder, then the other. And, of course, don’t try to imitate TV strongmen by lifting weights with your mouth and head — not only do you risk permanent neck injury, but you could also break your teeth!

4. Go Light with Overhead Presses

Military presses create enormous pressure on the lower back. Therefore, when you’re recovering from injury or dealing with chronic pain, lift lightly when performing any overhead moves.

This tip includes pulling moves as well as pushing. Go easy on the lat pulldown machine, and keep your core stable. Rocking back and forth not only works the lats less effectively, but it also strains your low back. Avoid pulling the bar behind your head to decrease neck strain as well.

5. Careful on Hinged Forward Folds

Deadlifts are great for toning your hamstrings, but they can also strain your low- and mid-back if done incorrectly. If you have chronic pain in either region, consider performing seated or lying hamstring curls instead.

Performing dumbbell lat pulls? Brace your back by placing the non-working hand on your bent leg. Better yet, stabilize your back and core using a weight bench or chair. Observe your form — your back should maintain a natural curve during such moves, not look hunched over like Quasimodo.

6. Stretch Well, Stretch Daily

Stretching is a fundamental component of fitness, and it also decreases the risk of future injuries. Take five minutes upon waking and before going to bed to stretch out your back by performing Balasana (child’s pose) and Marjaiasana-Bitilasana (cat-cow pose).

Take five to 10 minutes after each weight workout to stretch as well. Perform a full-back stretch by squatting down with your legs in a plié position. Place your hands above — not on! — your knees. Straighten one arm — keeping the other bent — and feel a great stretch all through your traps, lats and IT band.

Achieve Your Weightlifting Goals Despite Back Pain

Just because you suffer chronic back pain doesn’t mean you need to turn in your gym key. In fact, exercising the right way may alleviate some of your pain. Follow the tips above and enjoy a safe weight workout that won’t leave you aching in a negative way.

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