Avoid Back Pain and Injury

5 Weight Lifting Techniques for Beginners to Prevent Back Pain

Learn to lift with proper form

Beginners lifting weights must take proper precautions to prevent back pain and injuries.

Weight lifting can keep your bones strong, and improve muscle and your cardiovascular health.

However, according to a study, most injuries that happen as a result of weight lifting occur in the shoulders, knees, and spine. 


In this post, we’ll discuss some techniques beginners can consider when lifting weights so you prevent back pain and injuries.

Let’s dive in.

1. Squats: put pressure on heels, not toes

For a full-body workout, squats and weightlifting are perfect for you.

It works on your legs, thighs, and even the upper body and avoids back pains or injuries if done properly.

Here are some beginner tips when doing squats as part of your weights lifting routine:

  • To begin, keep your feet shoulder-width apart and stand comfortably on them.
  • Place the bar on the back shoulders and press the body up. 
  • Push the back backward and squat taking the position as if you are sitting with your buttocks back.
  • Focus on the pressure exerted on the heels and not the toes.
  • Pause midway for about two seconds and get back up.

2. Deadlifts: align your shoulders over the bar

Deadlifts are famous for a reason! They recruit several muscles in the body and improve strength.

Done well, deadlifts work your posterior chain without any side effects depending on how you do it well.


How to do it

  • Place your feet slightly wider than hip-width and your hands on the bar just outside the legs.
  • Your shoulders should be directly over the bar and the bar directly above the foot.
  • As you lift, keep your chest high and your lower back straight.
  • Make sure your hips are in position at the level of your head and your knees.
  • Ensure the bar is directly beneath your scapulae. Your head should remain inclined with your back and hips.

3. Biceps Curl: have your palms facing upwards

One very common workout routine to focus mainly on your biceps is none other than the biceps curl.

Depending on what feels right to your body, you can stick to one variation or decide to do them all:

Dumbbell Concentration Curls.

  • Start by sitting on a bench with your feet pressing on the floor whilst leaning forward. 
  • Place the back of the arm you want to start within your inner thigh.
  • Grab the dumbbell with your palms facing upward.
  • Push the dumbbell upwards and squeeze your biceps when it is at the top position.
  • Stay in that position for a second or two before releasing it to its starting position.
  • Repeat the same process with the other arm.

Hammer Curls derived its name from the fact that at a point, the wrist and the dumbbell look like a hammer. It can be done either standing or seated (In sitting down, make sure you do not slump or slouch).

  • Grab the dumbbells with your palms facing each other with neutral pressure next to your thighs.
  • Your elbows should be straight. Leave your shoulders down and pull them back to align your neck with your spine.
  • Take in and out deep breaths and lift the dumbbells until it almost touches your shoulders.
  • Allow the movement to take place only in the forearm.
  • Repeat the process the desired number of times. 

4. Overhead Press: be in an upright position

The overhead press works like magic on the shoulders, upper back, and triceps using a barbell as the main workout equipment.

How to do it:

  • Stand in an upright position and hold the barbell just above your upper chest with your hands apart wider than your shoulder width.
  • Press the bar upwards towards the ceiling in a straight path as the elbow extends
  • And then take the same path down to the starting position.
  • Do the reps until you have achieved your desired sets.

5. Pushups: keep arms upright and shoulder-width apart

Yes! Push-Ups are weightlifting workouts too.


The only equipment needed for this is your body. This workout routine depends on the entire weight of your body. 

How to do it:

  • Lie flat on your tummy to begin.
  • Rest on your arms as they are upright and shoulder-width apart or a bit more apart. Support your body on your toes. 
  • Leave your neck to your legs in a straight position.
  • With your elbows supporting the whole body, bend the elbows to a 45-degree angle, pause, and go back to the starting position.
  • Perform the routine until you are satisfied.

6. Benchpress: maintain firm grip

This workout routine focuses mainly on the upper body including the chest, front shoulders, and triceps.

It increases the strength in this region, and when done right can helps avoid back pain and injury.

You cannot work on your upper body with any other routine like the way the Bench press does.


How to do it:

  • Lie on the bench with your eyes under the bar. With the thumbs around the bar, grab the bar with medium pressure.
  • Remove the bar by straightening your arms.
  • Lower the bar to the mid-chest and press the bar back upwards until your arms are straight. 
  • Keep the buttocks pressed on the bench as you push back. Hold in that position for a few more seconds.
  • Take in a deep breath and lower the bar again. Repeat this process until you are satisfied.


Weightlifting can seem like a daunting task but paying attention to little details.

These details include the positioning of your back, how to grab a barbell or a dumbbell, how to squat, and many others, all make the process a successful one in avoiding back pains or injuries.