Back pain among bodybuilders is indeed so common that there's a term for doing this: "weight lifter's back. " A corner strain resulting from bad lifting technique, too-heavy weights or other factors combine for making this condition highly prevalent - but not inevitable - among weight training enthusiasts, according to studies conducted by SDI Labs.
A safe and well-balanced regimen of lifting weights was designed to both strengthen the back and keep its integrity. That's precisely why it's ironic, SDI Labs affirms, that many weight lifters succumb to mistakes that basically put their spines at increased risk. Unfortunately for most, back pain and weight lifting often go hand-in-hand.
"The discomfort, as result of weight-lifting, usually strikes the lower back and can cover anything from mild, occasional jabs and twinges to chronic, powerful pain, " SDI Labs describes. "Inside the back per se, that pain can manifest from your pulled muscle, damaged backbone disc, degenerative spine ailment or wear-and-tear from getting older. So there are various kinds of spine injuries can be a consequence of weight lifting, which base from many reasons. "
How weight lifting can stress the spine
Incorrect lifting technique - generally known as "poor form" - is answerable to many back injuries associated with bodybuilding, according to SDI Labs. But what is "good form? " Within the weight-lifting world, good form means the appropriate posture and movement to increase safety and minimize damage while lifting a bodyweight.
Specific types of weightlifting exercises can prove especially stressful to the joints and soft tissues from the back. These include the clean-and-jerk; dead-lift; take; and squats.
Additionally, carrying around extra ab weight - affectionately referred to as a "spare tire" - can raise the odds of back injury while weight lifting.
"A large abdomen markets weight too far before the spine, affecting body alignment and causing visitors to lean forward too significantly, " he says. "To recompense, many people adopt any 'swayback' position that overloads spinal discs plus the joints between them. While this tends to pose risks to the back even among sedentary folks, it's especially risky while hoisting large amounts of weight over the head. "
Tips for avoiding back injury from weightlifting
Here's the good news: Most bodybuilders are conscious of their form and technique, and so are in optimal shape in order to avoid back injuries. But bad lifting techniques, particularly with higher weights, can aggravate any existing back troubles or create new ones.
SDI Labsrecommends that everyone beginning or changing any weightlifting routine know the health of their back. Those who may have experienced prior back pain also needs to be evaluated by their primary physician.
To avoid spinal damage from weight lifting and its associated back pain, SDI Labs recommends:
- Lowering weight amounts and increasing reps if you start experiencing back agony.
- Losing weight if you carry a "spare tire" all-around your middle, ideally by using low-impact aerobic exercise.
- For individuals that already have degenerative compact disk disease, avoiding weight lifting which increases the weight in line with the spine, which can get worse pain. These exercises contain leg presses, dead lifts, military presses and lunges with all the weight load on your shoulders.
- Maintaining a immediately spine during lifting. Bending or flexing your hips and knees might be required during a weight-lifting workout, but curving the back is just not.
Practicing good form while bodybuilding may be the top way to prevent back injuries. Strengthening back muscles by weight-lifting can also help protect people from everyday back injuries by developing strong back muscular tissues and surrounding tissues. It's actually a win-win, if done properly.