Back Safety for Weightlifting
Arching or flattening the spinal curves when weightlifting, can cause or increase pain. Try the following tips to protect your back and neck during weightlifting.
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Leg Extension
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Leg Curl
For both techniques:
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Bench Press
For both techniques:
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Biceps Curl
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Cardio Exercise for a Healthy Spine
Aerobic exercise is recommended in additional to stretching and strengthening. Aerobic exercise utilizes large muscle groups (I.e. legs) or multiple muscle groups (I.e. legs, arms and trunk), is rhythmical in nature, and is performed continuously over a period of time. Try to commit to an active lifestyle that extends into all aspects of your day, such as:
- Walking or biking instead of driving or taking the bus.
- Taking the stairs instead of the elevator.
- Parking your car several blocks away from your destination and walking.
- Taking a walk every 30 minutes instead of sitting for long periods of time studying or working.
- Socializing with others by walking, rather than sitting and talking.
Ideas for Daily Living
Be mindful of your posture during daily activities like standing, sitting and sleeping. Your posture habits can cause some muscles to tighten and others to weaken.
Sitting
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GOOD POSTURE Ideal sitting posture promotes a normal "S" shaped curve. Use a pillow or towel roll to support the low back. In a car, sit with your knees slightly higher than your hips. |
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BAD POSTURE Slouch Posture grossly increases and/or flattens the spinal curves, resulting in soft tissue tightening or weakness.
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Sleeping
A firm mattress promotes proper sleeping posture. Place a ¾ inch plywood
board under a soft mattress to increase its firmness.
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Lying on your side, with knees bent, supports the natural curve of the back. Use a flat pillow to support the neck, especially if your shoulders are broad. |
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Sleeping on the stomach can increase the low back curve and stress the neck and shoulders. If you must sleep on your stomach, place a pillow under your hips to support the low back. |
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Sleeping on your back is restful and correct when the knees are properly supported. |
Packs and Sore Backs - Wearing heavy backpacks or placing them over one shoulder can add to back pain. It can also increase your risk for upper back and shoulder pain. Keep the load light and carry the pack over both shoulders.
Bicycling and Your Back - Adjust bicycle handlebars and seat to support correct posture. Upright handlebars, rather than racing types will place less stress on the lower back.
Footwear - Wear flat-soled shoes with firm arch support. High heel shoes increase the forward curve of the low back. Don't stand in one place too long; shift your weight and change positions. When walking or standing, remember the three curves of the back and practice correct posture.
Neck Tips - Do not lean over your work, hobbies, projects, etc. Angle your work so that you can look straight ahead, or sit closer to your work area. Do neck exercises throughout the day. Try frequent "mini-breaks" to relieve tension. Avoid overhead reaching, use a ladder or stepstool instead.
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