How to Avoid Low Back Strain While Lifting Weights

Strength training is an excellent way to build a strong, healthy body. But it’s essential to exercise safely to avoid injuries such as low back strain. In this blog post, we’ll cover what low back strain is, why it happens, and what you can do to avoid it.

What is Low Back Strain?

Low back strain is an injury that affects the muscle in the lower back. It’s a common injury that can happen to anyone, but it’s more likely to occur during weightlifting exercises. Low back strain is often caused by lifting too much weight or using improper technique.

Why Does Low Back Strain Happen?

Low back strain can happen for several reasons. One of the most common causes is lifting too much weight. When you lift weights that are too heavy for you, your muscles can become overstretched or torn, leading to low back strain.

Another common cause of low back strain is using improper technique. When you use improper technique, you put additional strain on your lower back muscles, which can cause injury.

What Can You Do to Avoid Low Back Strain?

Learning how to brace and engage your core is crucial for avoiding lower back strain during strength exercises. Your core muscles help support your spine and stabilize your body during movement, which can help prevent injury.

To properly engage your core, start by standing up tall and pulling your shoulder blades back and down. Then, imagine that you are tightening a corset around your waist, drawing your belly button in towards your spine. This should create a feeling of tension in your core muscles.

As you perform strength exercises, focus on maintaining this tension in your core. This will help keep your spine stable and protect your lower back from unnecessary strain.

It’s important to remember that engaging your core is not just about strength – it’s also about control and stability. As you perform strength exercises, focus on maintaining a slow, controlled movement and avoiding any sudden jerky movements that could put unnecessary strain on your lower back.

With that in mind let’s take a look at a few other ways to avoid low back strain while lifting weights. Here are some tips to help you stay injury-free:

Use Proper Technique

Using proper technique is one of the most effective ways to avoid low back strain. When you use proper technique, you engage the right muscles, distribute the weight evenly, and reduce the strain on your lower back.

Before you start lifting weights, learn the proper technique for each exercise. Consider working with a Coach who can help you develop proper form and technique.

Start with Lighter Weights

If you’re new to weightlifting, start with lighter weights to avoid injury. Gradually increase the weight as you become stronger and more comfortable with each exercise.

Build Up Your Internal Belt

Your internal belt, also known as your core muscles, is critical for preventing low back strain. Before you start using a weight belt, focus on building up your internal belt with exercises like planks, side planks, and Russian twists.

Use a Weight Belt Sparingly

If you decide to use a weight belt, use it sparingly. A weight belt can provide additional support, but it’s essential to build up your internal belt first. Using a weight belt too early can weaken your core muscles, making you more susceptible to low back strain.

Train Smart

Train smart by listening to your body and avoiding overtraining. Overtraining can increase your risk of injury, including low back strain. Make sure to give your body enough time to rest and recover between workouts.

Low back strain is a common injury that can happen to anyone, but it’s preventable. By using proper technique, starting with lighter weights, building up your internal belt, using a weight belt sparingly, and training smart, you can avoid low back strain while lifting weights. If you’re new to weightlifting or need help developing proper technique, consider working with a Coach who can help you improve your performance safely. Remember, staying injury-free is key to achieving your fitness goals and maintaining a healthy lifestyle.

If you would like additional help with your strength training, fill out the form to chat with a Coach today!

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