How to Weight Lift With Neck & Back Injuries
A back or neck injury can give your fitness plan a turn for the worst. While you must take a back or neck injury seriously and give it the rest and attention it deserves, you don't necessarily need to give up your training or fitness routine completely. You might simply need to adjust the intensity and type of exercises you are used to performing until you have recovered from your injury.
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Instructions
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Stretch before and after you lift weights to prevent muscle strain and further injury. Hold each stretch for 15 seconds. Complete three to four sets for each stretch that you do. The best stretch for a back injury is to lie on your back with knees bent. Then, pull one knee to the chest while keeping the opposite leg flat on the ground. Repeat the stretch with the other leg pulled to your chest.
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Resist sitting down while lifting any amount of weight. Being in a seated position puts more stress on the spine than standing up. When you are on your feet, the stress distributes to both your spine and legs. You may also attempt to lift weights or do exercises while lying down on a soft but firm gym mat. Lying down will evenly distribute the weight throughout your entire body.
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Increase your amount of sets instead of reps. The more repetitions you do in one session the more stress you will place on your spine. It is better to do a smaller amount of reps and gradually work your way up to more sets when you feel your body can handle it. Use your symptoms as a guide; if you start to feel sore, lower your sets in accordance. You may not feel the pain resulting from your workout until the next day. Lower your sets if you wake up sore the day after the workout.
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Use free weight dumbbells instead of barbells. Lift the dumbbells at your sides instead of over your shoulders as this can put further stress on any back and neck injuries. Increase your dumbbell weight slowly. You will not be able to lift the same amount as you did before your injury. Push yourself, but not to the point of pain.
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Stop any activity if you feel sharp pain. Working out during a back injury should help restore all the muscles in and around the vertebral segment to normal biomechanics. Sharp pain during an exercise is not a sign of growth. Modify the exercise in a way that the pain subsides, if possible.
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Tips & Warnings
Talk to a doctor or physical therapist before continuing any weight lifting or fitness training while suffering from a back or neck injury. Do not attempt certain activities if a professional feels they will hinder your recovery.
References
- Photo Credit dumbbell weights in hand image by Kathy Burns from Fotolia.com
