Weight training builds strength in the upper and lower body but can pose a risk if you execute an exercise incorrectly. According to the website Spine-Health, some weight lifting exercises that can cause these injuries include the squat and the deadlift.
Significance
Although back and neck injuries can happen in the weight room, there are ways to prevent them. Speak with a personal trainer and ask him to show you the correct form on certain free-weight exercises such as the squat and deadlift. If you are a serious athlete, you cannot cut these exercises out of your workout routine as they add great strength to the leg and back muscles. You'll want to know how to do them safely and correctly. According to the Cure-Back-Pain website, weight training is an effective way to reduce your risk of osteoporosis.
Preventive Measures
There are ways you can prevent a back or neck injury in the weight room. According to Spine-Health, you need to know the limitations of your back strength before attempting an exercise. You may need to use a machine instead of free weights for safety reasons. Have a spotter watch your form during free weight exercises and have her concentrate on protecting your back.
Types of Injuries
Cure-Back-Pain explains that the spine has the ability to handle additional weight. You can train moderately to strengthen the muscles in this area, but do not lift when the muscles are too tired. Spraining a muscle in your back or a ligament can easily happen. Let the injury heal before you work the muscle again. If you don't let it heal, you may develop chronic back pain. Lower back injuries are perhaps the most serious back condition that can happen in the weight room. Another injury that can occur when lifting is a pinched nerve in the neck. Do not lift heavy weights when your back is bent because you may experience a herniated disc, a serious back ailment.
Squats
Squats and deadlifts are two common exercises for adding strength to the lower body and back muscles. Sean Nalewanyj, expert bodybuilder and fitness author, explains the correct form for barbell squats at the website Body Building Resources. He suggests using a weight belt if the weight is extremely heavy. You can also put a pad between your neck and the bar if you find it uncomfortable being there. Always perform with a power rack. Go underneath the bar and place it evenly on your lower trapezius muscles. Take two steps back, with feet a little more than shoulder-width and your toes pointed outward 45 degrees. When squatting, knees should stay in line with the feet and pretend you are sitting in a chair that is placed behind you. Thighs are parallel to the ground at the bottom of the squat. When finishing the descent, quickly rise back to starting position.
Deadlifts
The website Body Building for You explains the proper technique for performing deadlifts. Have a barbell in front of you with a weight you can handle. Feet should be shoulder-width apart. Next, make sure you bend your knees and lean forward. Your arms should be straight to grasp the barbell. Looking forward throughout the entire exercise, pick up the barbell with a straight back, do not have a curve in it. Use your leg drive to pick up the bar until you are standing straight up, barbell in your hands. Lower the barbell back down again slowly with bent knees to the starting position. Arching or rounding your back can cause back problems.
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