Weightlifting is designed to challenge the body. When weightlifting is performed appropriately, positive increases in strength, endurance and hypertrophy (muscle growth) can be achieved. When weightlifting is done in an inappropriate way, muscular strain, excessive soreness, pain and injury will occur. Awareness of the impact of improper weightlifting strategies can help weightlifters avoid back pain and injury.
Facts
A 1999 study published in the Journal of Athletic Training revealed that the low back is the most commonly injured area for elite competitive weightlifters. For the elite competitive weightlifter, back pain and injury are commonly caused by overuse. The novice weightlifter is predisposed to back pain and injury for a number of avoidable reasons such as improper form, excessive weight selection, inadequate rest/recovery, failing to train symmetrically, lack of control and inappropriate training velocity.
Considerations
Even with the intense training regimen that elite competitive weightlifters endure, the incidence of back pain is still similar to that of many other sports (i.e. ballet, gymnastics, etc.). Employing proper weightlifting mechanics will aid in strengthening the back, avoiding back pain and injuries that are caused by insufficient core strength and muscular weakness.
Types
The back pain experienced as a result of weightlifting can be categorized as chronic or acute. Acute pain that results from one specific incident of improper weightlifting mechanics will become a chronic issue if the exerciser does not reevaluate her training program. Pain is usually labeled "chronic" after the pain has lasted six months or longer. Chronic pain often begins when an acute episode does not respond to usual treatment procedures.
Prevention
Novice weight trainers should work with an educated fitness professional to identify a proper training regime, learn proper lifting mechanics and determine the appropriate weight/load to be utilized during various exercises. Novice weightlifters can take a proactive approach by starting with a lower weight selection. Selecting weights that are too heavy cause the body to compensate or "cheat" in order to lift the weight. This "cheating" results in biomechanical error, in which the wrong muscle groups engage to help lift the weight.
Warnings
There are numerous factors that contribute to back pain that occur in the workplace and at home (i.e. bad posture at the computer desk, improper footwear, lifting/moving boxes, carrying children, etc.) as well as our genetic predispositions. If back pain persists after the proper changes have been made to the exercise regime, then it may be necessary to consult a physical therapist or orthopedic.
References
- Medical Psychology: Contributions to Behavioral Medicine; Behavioral approaches to the treatment of chronic pain; H. A. Ziesat ( 1981 ). In C. K. Prokop & L. A. Bradley (Eds.), (pp. 291-305). New York: Academic.
- Journal of Athletic Training; Injury Rates and Profiles of Elite Competitive Weightlifters ; G. Calhoon, A. Fry; 1999;34(3):232-238
- Journal of Physical Education, Recreation & Dance; Performance Errors in Weight Training and Their Correction; J. Downing, J. Lander; Vol. 73, 2002.
