How to lift weights correctly without damaging the back

We often perform routine actions without realizing the repercussions they can have on us. Bending over, making certain movements, and even resting in a bad position can be harmful, but we don’t usually realize it until we have hurt ourselves.

Back pain can appear for many reasons, and making excessive efforts or performing certain movements in the wrong way is one of them. How many times have we heard (or experienced) that of bending down to pick something up and getting “hooked”? Especially if it was something heavy.

Today we would like to talk about the correct way to lift weights without damaging the back, an area that suffers especially with this type of actions.

Protect your back

First of all, even if we know the proper way to lift weights without hurting ourselves, it is important not to want to reach more than possible. There are weights with which we can not, no matter the technique, so if you see that you are unable to move an object or make an effort that goes beyond your capabilities, ask for help.

That said, the main purpose of using the correct technique to pick up weights from the floor is to protect our back. We may think that this is something that only happens to older adults, but the reality is that a bad gesture can cause pain to anyone regardless of age. In addition, it is important to pick up good habits that will help us stay healthy in the future.

In order to avoid muscle strain in the lower back, an area that can take the brunt of lifting a weight incorrectly, it is important to follow a series of steps that we will see below.

How to pick up weight correctly

Whether at work or in any other situation, it is important to know the correct way to carry weight that will help us to avoid back injuries. Below we will detail the steps to follow, as well as some recommendations when carrying or handling it.

• As we have said before, we must make sure that the weight is not excessive before doing anything on our own. The recommendation is around 25kg for men and 15kg for women.
• We separate our legs a little to have more support.
• To get closer to what we have to lift from the ground, we bend our knees and not our back.
• We try to maintain lumbar lordosis (the natural curvature of the lumbar region), without forcing positions.
• The abdominal muscles have to contribute to keep the back straight, so we tighten them.
• We keep the spine straight while lifting the object.
• We have to go up with our knees, and not making the effort by bending our back.

This would be the correct way to lift weights if we want to avoid a back injury.

Recommendations when carrying weight

There are also certain recommendations that will help us not to damage our back, and that will facilitate the effort we have to make.

It is not only a matter of performing the technique correctly, but also of taking into account other details that may be equally important:

• Never carry weight below your knees or above your shoulders. First, because this implies moving with your back bent forward and there is a risk of falling. Second, because we move away from our center of gravity and it forces us to overload our shoulders.
• Do not perform strange postures or turn at the waist while lifting weights. Once loaded, it is also more advisable to turn completely by moving your feet rather than just twisting at the waist.
• Use both hands to avoid loading one side more than the other.
• Keep the weight close to the body to make it easier to carry and maintain stability.

By following these tips and performing the technique correctly, we can minimize the risk when lifting weights from the ground, thus minimizing back injuries.