Before starting a fitness program, you should spend ample time studying the movements and make sure that you perform each exercise with near perfect form.
However, things happen and you never really know when something will go wrong. You might just be having a wrong day, or perhaps you were just careless that day.
You might have been lifting in the wrong manner, and this improper lifting technique caught up to you. One day you bent down to tie your shoes, and your back gave out.
It happens. But, especially with heavy lifting, if we follow some basic lifting techniques, we can avoid extreme back pain. But understand that your back has physical limitations
Proper Lifting Technique – Basic Points:
- Always keep your feet apart to help your balance. Bend with your knees first, not the waist. Keep your feet flat on the ground at all times. Do not extend your knees beyond your toes.
- If you lean forward, keep your back straight. Hold the object close to your body, and lift slowly. If you are unable to lift a heavy object without using momentum, then the object is too heavy for you.
- Lift with your legs. However, if the object is to heavy for you, lifting the weight with your legs can strain your knee joints. Make sure to have a spotter at all times.
- Make sure the weight is evenly distributed. Don’t try any fancy stuff with heavy weights. If you are performing a carrying movement, keep the weight close to your body.
- Pushing objects are easier on your back than pulling objects. However, if you have knee pains, realize that pushing a weight can strain the knees.
These tips will help you tremendously in movements such as the squat, dead lift, and bent over row. Even if you are training with a Kettlebell, make sure to keep your weight balanced and back straight.
If you are following a program that requires you to use momentum to lift the weight, make sure that the weight is easy to lift. Momentum training does not mean you lift as much weight as possible.
If you have further back problems, or are interested in back pain prevention, then Eric Wong is coming out with a Back Pain program in April. The name of the program is, “Bulletproof Back.”
I’ll tell you the exact dates when he releases the program and what it entails as soon as I receive the information. If you’re interested in this program, then enter your name and email to the list below so that I can keep you in the loop:
