As the summer season approaches, many of us are thinking about new ways to shake up our workout routine, and sometimes that means going back to basics. If you haven’t tried traditional weightlifting, there are many health benefits to be had. In order to achieve those muscle gains, you need to be sure you are practicing proper form and taking great care of your back. If you don’t do things correctly, you risk suffering injuries that could impact your back for the rest of your life. Here are our weightlifting tips.
What are the risks?
Before you begin any new exercise routine, it is important to educate yourself about associated risks. When it comes to weightlifting, if not done properly, risks include:
Lumbar tendon strain
The last listed risk, spinal misalignment, is one to pay close attention to as it can lead to lasting injuries. The first step to protecting your back while weightlifting is making sure you are ware of the risks!
Engage Your Core
When lifting weights, one of the most important things to keep in mind to protect your back is to engage your core muscles, which will additional strain off your spine. This also has the positive side effect of helping you practice better posture both in and out of the gym.
If you find you are unable to engage your core when lifting weights, that is a good indication that it is time to reduce the amount of weight you are using or to finish your workout.
Stand Up Straight
When you lift heavy weights, it is essential to keep your back straight. Unless the exercise specifically calls for a slight bend in your back, arching it can risk damage to the soft tissue and nerves. You also want to make sure you don’t twist your back when lifting.
Select the Right Weight
Using weights that are too heavy is one way to injure yourself, so be aware of your limits. If you are trying to build and tone muscle, lifting heavy weights won’t get you there any faster. An effective workout can be done with lighter weights and increased repetitions.
Weightlifting is an excellent way to get in great shape, just remember to do it the right way. If you have questions about weightlifting, seek the advice of a personal trainer. If you need help taking great care of your back, seek the help of your local Newnan chiropractor here at Healthy Life Chiropractic!