Less Pain, More Gains


As warmer weather approaches, many of us are thinking about new exercise routines. For those that haven’t tried traditional weight lifting, there are many health benefits to be had. But in order to achieve those muscle gains, you do need to practice proper form and take good care of your back. If you don’t do things the right way, you risk suffering from injuries that could impact you for the rest of your life. Here are our tips. 


Before you start any new exercise routine, it is important to educate yourself about any associated risks. When it comes to weightlifting, back pain is a common side effect along with:

  • Muscle strain

  • Strained ligaments

  • Lumbar tendon and muscle strain

  • Spinal misalignment

Spinal misalignment is one to pay particularly close attention to as it can lead long lasting injuries. Making yourself aware of the risks associated with weightlifting is a great first step to protecting your back.

Engage Your Core

When lifting weights, one of the most significant things you can do is engage your core muscles, which will take some of the strain off your back. This also has the positive side effect of helping you practice better posture both in and outside of the gym.

If you are ever unable to engage your core when weight lifting, that is a good indication that it is time to bring your workout to a close.

Stand Straight

When you lift heavy weight, it is very important to keep your back straight. Unless the exercise calls for a slight bend in the back, arching it can risk damage to the nerves and soft tissue of your back. You also want to be sure you don’t ever twist your back when lifting.

Choose the Right Weight

Using the wrong amount of weight is one surefire 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 shape, just remember to do it right. If you have questions about weightlifting, seek the advice of a trainer and if you need help taking care of your back, seek the help of your local chiropractor here at Williamsburg Chiropractic!