With one wrong move, you can end up injuring your back while weightlifting. If you’ve been unfortunate enough to suffer from a back injury, then weightlifting is still possible. It’ll take a little extra caution, but it can be done. Here are 4 tips to help you safely lift weights after a back injury.
1. Consult Your Doctor
Before you dive into weight lifting, consult your doctor first.
Before you dive into lifting weights after a back injury, it’s important that you first consult your doctor. Your doctor can help you understand the severity of your injury and provide medical advice on how soon you can start lifting weights. You’ll also be provided with safety precautions to help you prevent further injury.
Choose a doctor who is knowledgeable about back injuries.
Don’t just visit your regular physician when dealing with a back injury. Instead, choose an orthopedic doctor or a chiropractor who is more knowledgeable in the area of back injuries. They can give you a clearer and more comprehensive look into the severity of your injury and provide you with specialized care.
Analyze the risks involved in lifting weights.
Your doctor should explain the risks that are involved with lifting weights post-injury. They will advise you on what form of exercises are safe and what ones are off-limits. A clear understanding of the risks will help you stay within the limits and lower your chances of worsening the injury.
2. Warm Up and Do Gentle Exercises
Start by doing gentle forms of exercise.
Before you start weightlifting, it’s important to condition your body by doing gentle forms of exercise such as yoga or swimming. These activities will help you break into the weightlifting routine without putting too much stress on your back.
Perform proper warm up exercises.
Before you do any lift, make sure that you perform a warm-up routine. This will help you stretch your back and prepare it for the upcoming load. Stretches such as cat/camel pose, cobra pose, hamstring stretches and wall pushups are all great warmup exercises for lifting weights post-injury.
Progress slowly and take necessary breaks.
After warming up, you can start lifting weights. It’s important to start small and progress slowly to heavier weights. It may be tempting to rush the process, but it’s better to take your time. If you feel any pain or discomfort, then take necessary breaks and reduce the amount of weight you’re lifting.
3. Pick the Right Weight Range and Proper Form
Distribute weight on both sides of your body.
When you lift, it’s important that you evenly distributed weight on both sides of your body. Pick a weight range that is right for your current strength level. Additionally, make sure that you are using the proper form and not rounding your back while lifting. This will help you maintain proper form while limiting the risk of further injury.
Use accessories to secure your back.
Before you start lifting weights, use accessories such as a back brace or belt to secure your back and reduce the risk of further injury. Additionally, use gym machines and/or trainers to assist you with the lifts.
Don’t overtrain or increase weights too quickly.
To avoid further injury, it’s important that you don’t overtrain or increase weights too quickly. Increase the amount of weights gradually and provide your back with the necessary time to heal and get stronger.
4. Incorporate Various Exercises for Balanced Workouts
Include unilateral and compound exercises.
Incorporate both unilateral and compound exercises into your workouts. Unilateral exercises are great for strengthening both sides equally and helping you restore balance. Compound exercises, on the other hand, are great for building strength while not putting too much stress on the injured area.
Include low-impact exercises.
Also, incorporate low-impact exercises such as swimming, Tai Chi, and yoga into your routine. These activities are great for toning muscles and increasing flexibility without adding too much stress on your lower back.
Do a full-body workout every week.
Lastly, make sure that you do a full-body workout once a week. This will help you target different areas of your body and build strength in various muscles, thereby strengthening your core and reducing the stress on your back.
People Also Ask
How much weight can you lift after a back injury?
It depends on the severity of your injury. You should start slow and gradually increase the amount of weight you are lifting. Talk to your doctor or therapist to get an idea of how much you should be lifting.
What exercises can you do with a bad lower back?
Low-impact exercises such as swimming, yoga and Tai Chi are great exercises for strengthening your back without adding strain. Make sure to begin with light stretching and conditioning before beginning more strenuous activities.
Should you stretch after a back injury?
Yes, it’s important to perform proper stretching after a back injury. Stretching helps to keep your muscles loose and reduces the risk of further injury.
When can you resume strength training after a back injury?
It depends on the severity of your injury. Start by consulting with your doctor or therapist who can advise you on when it’s safe for you to begin strength training.
Should I exercise if my back hurts?
It depends. You should first consult your doctor for an assessment of your injury before engaging in any exercise. If the doctor advises that it is safe for you to exercise, then begin with light exercises such as swimming and yoga before progressing to heavier workouts.
Final Words
When dealing with a back injury, weight lifting is still possible if done with caution and with the help of your doctor. Start slowly and progress gradually while taking necessary breaks in between sets. Most importantly, make sure that you use proper form and do not overexert yourself. By following these 4 tips, you can lift weights safely after a back injury and continue to live an active life.