Bodybuilding, Weightlifting and Back Pain

How weightlifting and bodybuilding cause back pain

• Extending or flexing the back muscles against resistance (the weight) can result in stress fractures (such as spondylolysis), muscle strain and ligament injury during weightlifting and bodybuilding

• Exercises performed during weightlifting and bodybuilding such as clean-and-jerk, dead-lift, snatch, and squat can be particularly stressful

• Older persons who do weightlifting may already have some disc degeneration which can make them more susceptible to the strains of weights

Preventing back pain and sports injuries from weightlifting

• Know the condition of your back and keep weight amounts within your personal limits before you begin weightlifting

• Use less weight but do more repetitions when lifting weights or bodybuilding

• Use a training machine rather than free weights for certain weightlifting exercises.

Discuss this with both your spine specialist and trainer, understanding there is a trade-off. A machine may reduce stress on the back (for example, quadriceps done sitting at a machine versus squats holding weights) and can generally be used by someone with little or no supervision. But free weights add proprioception (self-regulation of posture and movement in response to the free weights) that a machine does not.

• Use a spotter when working with free weights to protect your back while weightlifting

• Consider wearing a belt for weightlifting (first ask the recommendation of your trainer or spine specialist, as there are conflicting studies on the merits of belts)

• Do not perform exercises such as the clean-and-jerk, dead-lift, snatch or squat without proper supervision, as they pose greater risk for back injury and back pain

• Article written by:
• Thomas E. Hyde, DC

Print