How To Lift Weights For People With Back Problems

How To Lift Weights For People With Back Problems

Back pain can seriously impact your daily activities. Imagine getting up every day with throbbing pain running through your spine. Back pain is one of the worst pains to get. A majority of your muscles are heavily reliant on your back muscles for movement. If you are a gym frequenter, the last thing you want to do is give up on the weights. In fact, many professional trainers have stated that people inflicted with back pain should continue going to the gym. If done correctly, you can slowly strengthen your lower back muscles  get rid of the pain.

Back issues or not, there is no excuse why you should not continue to stay fit.

Starting up

First of all if you are experiencing back pain see your therapist before any type of weight training. Before you get to weights, it’s always good to have a warm up routine. Once you have gone through your warm up routine always make certain that you stretch out your body at the end of these warm up sessions.

Slow Progression

You need to take the weight training slowly and let your body adapt. With your workout training, constantly take brakes in-between. As days and weeks pass by, slowly increase the weights and resistance of your exercises. In this way, slowly, you’ll find carrying the weights become easy.


When you are going to start a new training program opt for exercises which provide support to your back. There are plenty of exercises that need you to sit on a bench or chair, or lie down on a flat bench. From stable and balance position, slowly test yourself and move to more unstable positions to improve the strength of your back. A good example is moving from a seated leg press to a chair squat.

One Plane Movements

One plane exercise is very effective on isolating and working on a particular set of muscles. They are known for their low injury risk and greatly strengthening your muscle group.  Many resistance machines give excellent one-plane exercises for torso flexion.

Functional Exercises

Functional exercises are more complex than one plane exercises. Functional training attempts to enhance the everyday workout program to improve stability and strengthen of your back. In simple words, activities such as carrying groceries, lifting boxes and moving furniture qualify as functional exercises. You can also try squats and lunges.

Many back issues are caused by poor body movement and lack of exercise. When you hit the gym, don’t over-do it. Build your muscles, slowly with breaks so you don’t over exert yourself. Be in control of your body when working with the gym equipment. It’s best that you get in touch with your personal trainer at the gym and map out an effective weight training plan. In time, weight training will help you get rid of that back issue.

Transverse Abdominal Exercises

Your TVA’s (transverse abdominal’s) are a muscle group that underlies your other core muscle groups such as your rectus abdominis muscles (six pack muscles) The TVA muscle group is very important in the stabilization of your lower back. With strong TVA’s you can have better posture therefore decreasing the pressure on the vertebrae your lower back. It is difficult to begin doing exercises that focus on your TVA’s. Ask your therapist to begin working on these exercises with you.