Using the incorrect form or technique when lifting weights, whether it’s a dumbbell or a heavy laundry basket, can lead to serious injuries such as muscle and ligament strain, bulging disc or painful sciatica. Here’s how to start protecting your back when you lift, from fixing your posture to building strength.
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Learning the correct technique for lifting dumbbells to protect your back isn’t just beneficial for exercise at the gym. What about carrying a box or heavy grocery at home? You also don’t have to avoid lifting weights to look after your back. It’s about learning how to lift safely and building strength gradually.
Start with good posture
Before you lift, place your feet firmly on the floor while bracing your core. Keep the chest open and the spine in a neutral position – don’t round or excessively arch your back. Your shoulders should be relaxed instead of creeping upwards.
Bend at the hips and knees
When you pick something up, avoid bending from your waist. Push your hips backwards and bend your knees, keeping the weight close to your body. Drive through the feet and legs as you stand up. Use this technique when doing a deadlift, or picking up a laundry basket at home.
Keep weights close
The further away a weight is, the more you have to strain to pick it up. Keep dumbbells close to your sides. And keep boxes and other household items close to your torso when carrying them.
Don’t twist when lifting
If you twist while holding a heavy object, you can put unnecessary strain on your back. If you need to change direction, move your feet and turn your whole body rather than rotating your spine.
Choose manageable weights
Lifting heavier isn’t automatically better. Follow the rule: form over everything – so choose a weight you can control while maintaining form. If your form starts to deteriorate, take a break, and reduce the weight.
Build strength gradually
Protecting your back isn’t just about the actual weight. It involves a stronger core, glutes and legs, so make time to exercise these parts, not just for the gum but to support everyday movement. Increase weights gradually and avoid making sudden jumps in resistance.
The bottom line
Finally, listen to your body. You’ll know immediately when it feels wrong – when you have persistent discomfort or pain, consult a professional. Muscle fatigue is normal, but sharp back pain is not something you should push through.
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Featured image: Unsplash
