Relieve Back Pain
Braydon Cadd | Monday August 04, 2014
How lifting heavy can help releive back pain
Ever have persisting lower back pain and feel like you keep getting held up in your fitness aspirations? Well I’m here to tell you today that you don’t need to shy away from lifting heavy and in truth it can actually help strengthen your back the right way to prevent further injuries in the future! Now please don’t get me wrong, I’m not saying you should go pick up the heaviest barbell you can find and hey presto, your back will be magically fixed, but with proper training you can make sure you are protecting yourself from further harm.
Here are just a few other the ways that lifting heavier things can make your back feel better in no time:
1 – Promote better lower body function
With lifts that are specifically targeting the lower body, not only can these exercises strengthen your quads, hamstrings, gluts and calves, but it will also promote better function in these areas of the body and take pressure and stress away from your lower back.
2 – Weights training can rebuild strength in the lower back
Re-building strength in the lower back area can reduce the amount of pain caused by an injury, stopping altogether when you are in pain can exasperate the problem.
3 – Teach you how to lift properly in life
Ever put your back our trying to lift something at home? By developing your lifting technique, these exercises can be commonly translated to movements in your everyday life. Whether it’s picking up kids, moving furniture or carrying your shopping, weight lifting can make these everyday movements safer to perform and prevent injury in the first place.
4 – Lifting heavy will increase longevity in your exercise life
Lifting has lots of carry over effects into your everyday life. None greater is that it will also prolong your ability to move better for the rest of your life. These give you move opportunities to complete all different types of exercise goals as well as aid in your long term fitness goals
To help show you how great lifting heavy can be for your lower back, here is a great exercise that most people should be able to do from day one that can get you on the right track with your back issues.
Toe & Foot Angle – Your feet should be angled at about 45 degrees. This allows for less stress to be placed on the hips and will help if you have mobility issues getting into the position.
Knee Positioning – Before beginning the lift, the knees need to be pushed outwards, allow you to open up at the hips. Your knees should be behind the bar to start the lift.
Hip Positioning – The goal of the sumo deadlift is to keep your hips as high as possible while maintaining proper upper body positioning.
Shoulder Positioning – Your arms and shoulder should be in with the bar the whole way through the lift. This is a good way of knowing you are in the correct position at all times.
Completing the lift – Your shoulders and hips should rise at the same time, patiently creeping the bar off the floor keeping your chest nice and proud. Once the bar reaches just above your knees, you then push your hips forward and lock out your knees.