How weightlifting affects your spine

“I would like to return to lifting weights, but I can’t because of my low back pain.” This is a common complaint I hear among my clients with low back pain. Is it true? Does weight lifting lead to disc degeneration, pain, and back injuries. I am happy to announce that the answer is no! Ok, so it is a bit more complicated than that, but this should give you some seriously good insight on if you should be lifting weights or not. As a Doctor of Physical Therapy and owner of Dr. Holly Physical Therapy in Bakersfield, California, I commonly use activities such as deadlifts, squats, weighted lunges, and other strengthening exercises to treat patients who have low back pain. Many of these activities are functional and also strengthen the muscles which are key players in a healthy back. What does research tell us? Weightlifting programs decrease the risk for acute low back pain. Also, research suggests that competitive weightlifters have no increase in disc degeneration (Beattle) as compared to the general public. (Notice that this study included competitive weightlifters aka people who have mastered having great form during these movements.) Core and glute strength are some of the main players in having a healthy, pain-free back. I commonly give clients core, back, and glute strengthening activities to address impairments causing low back pain. Guess what strengthens your core, back, and glutes? Weight training! Namely, deadlifts, back squats, front squats, and lunges with weights. Yay! Ok, before you go start picking up heavy things, there are some important considerations. If you’re going to do it, do it right. Don’t be afraid to ask for help from a qualified professional. I don’t mean Dr. Google. I mean someone who is knowledgeable and will spend time with you breaking down the movements and then working on your weaknesses in a controlled environment. The thing about those competitive weightlifters who lift all this heavy weight and don’t have increased risk for degeneration is that they are doing it right. Start slowly and progress at a reasonable rate. Do you know what causes tendonitis, knots in your muscles, and pain? Doing an activity that your muscles and joints are not strong enough or stable enough to handle. You should push yourself, but at a reasonable rate so that you do not actually cause pain. If you are unsure of how much to push yourself to avoid these consequences, ask a qualified professional. Master the simple movements before progressing to complex. If you lack the hip mobility to perform a deep squat but try it anyway, don’t be surprised if you get some pain in your back or pinching in your hip. You may have to spend some time doing mobility exercises or quarter squats before progressing to deep squats. You can apply this to any exercise. Make sure you have a comprehensive program that addresses strength, endurance, rest, and mobility as needed. Get help when you need it. Some painful conditions do determine what you should be doing in the weight room. If you do have back pain, I recommend consulting with a physical therapist who specializes in sports therapy, strength and conditioning, or orthopedic conditions to help you decide which exercises are best for you.