Insight Neuro Chiropractic Center – One of the best ways to build strength and improve overall health is weightlifting. However, if the correct techniques and best practices are not followed it is also one of the easiest ways to experience injuries. At Insight Neuro Chiropractic Center, we often encounter patients with back strain, neck pain, disc herniation, and other injuries from weightlifting that could have been prevented with proper form and education. To help you weight lift safely and get the most out of your efforts, here are six tips to remember next time you visit the gym.
Always Warm Up Before Lifting
Do not overlook the importance of warming up your body before weightlifting. This simple step can make a significant difference in injury prevention and improving your performance. A five to ten minute warmup will increase blood flow to your muscles, improve your flexibility, and prepare your body for the rigor of lifting heavy weights. Start with a few minutes of light cardio. This can be walking, jogging, or even jumping jacks. Then transition to stretches that focus on the muscles you’ll be working on.
Focus On Your Core
Prioritizing the core muscles is one of the best ways to stabilize your spine and limit strain on your lower back when weightlifting. To engage your core for stability while weightlifting, draw your bellybutton toward your spine and keep that tension in place during each exercise. This helps to build a solid support system for your body as you lift weights. It is also essential to focus on breathing techniques, inhaling deeply and exhaling forcefully while contracting the core muscles.
Slow Movements are Key
Whether you are new to weightlifting or are a pro, you should always take it slow and avoid any rapid or jerky movements while lifting weights. When you are in control of all your movements, you are better able to target the muscles you want to focus on while protecting your body from the potential for injury. Always consider how you are lifting and lowering through each repetition, using a controlled tempo and counting seconds to ensure proper form.
Keep the Spine in a Neutral Position
Maintaining a neutral spine position while weightlifting is another essential step that will help you avoid injury. This is particularly important when making any bending or rotating motions. Tips for keeping the spine in a neutral position include avoiding rounding or overextending your back, keeping your head in line with your spine and your shoulders back when lifting, and being aware of your posture at all times.
Never Lift With Your Back
A frequent weightlifting mistake, especially with those new to lifting, is using the back muscles to lift heavy weights from the ground. This is one of the most common oversights that leads to back strain or injury. Always lift with your legs when engaging in deadlifts and squats. As mentioned in the previous tip, your spine should always be in a neutral position, which will allow your legs to handle the brunt of lifting.
Tune In To Your Body
Always listen to your body! If something isn’t right, your body will tell you. Many people make the mistake of pushing through sharp pain or unusual discomfort, which are often signs of overuse or something more serious like an injury. It is normal to experience some soreness while weightlifting, but sudden or intense pain is a sign that something is wrong. If this ever happens to you, it’s always a good idea to be proactive and seek the care of a chiropractor or another healthcare professional to rule out an injury and get the right care to prevent something more serious from developing down the road.
If you are interested in building strength and improving your overall health and well-being, weightlifting is an excellent option. But in order to do so safely and prevent injuries, it is essential to follow the above tips and best practices. If you are experiencing pain or discomfort from weightlifting and are looking for a holistic, non-surgical approach to treatment, Insight Neuro Chiropractic Center can help. Contact us today to schedule an appointment at one of our convenient locations in Flint and Dearborn.
Frequently Asked Questions
Q: What is Chiropractic Care?
A: Chiropractic care is a hands-on approach to healthcare that focuses on diagnosing and treating disorders of the musculoskeletal system through spinal adjustments. Chiropractic care is commonly used to treat back and neck pain, headaches, sciatica, and joint pain.
Q: Is it Safe to Visit a Chiropractor?
A: Yes. Chiropractic care provided by a licensed chiropractor is safe and effective for most people. Chiropractors specialize in holistic, non-surgical care that is tailored to each patient’s unique needs.
Q: Is Chiropractic Care Covered By My Health Insurance?
A: Most health insurance providers cover chiropractic care. However, because coverage varies, it is recommended patients check with their providers to confirm benefits.