Avoid Back Pain: How to Lift Weights The Right Way

Learn to lift with proper form

Avoid Back Pain and Injury

If going to the gym is part of your fitness goals, then prepare for a roller coaster ride. Physical fitness needs caution so you avoid back pain.

And even more important so you’re able to accomplish your fitness goals without any complications. 

Weight lifting is one of the main routines to undergo if you want to keep your bones and the whole body in good shape, especially the spine.

For those interested in aesthetics, weight lifting can help to build lean muscle.

According to a study conducted by Ulrika Aasa, Ivar Svartholm and his colleagues, most injuries that happen as a result of weight lifting occur in the shoulders, knees, and spine. 

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It is equally important to know that, a healthy body doesn’t depend only on the back. But also, it depends on other parts such as the legs and core muscles to do any kind of work.

No one jumps into a particular workout without any form of warm-ups. Thus, the most important activity to perform is to spend some time warming up the muscles. 

Arm circles, squats, hip rolls are a few warm-up exercises you can do to prep your body for the actual workouts. Get yourself warmed up.

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1. Squats weightlifting to avoid back pain

For a full-body workout, squats weightlifting is perfect for you. It works on your legs, thighs, and even the upper body and avoids back pains or injuries if done properly.

How to do it:

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 the pressure exerting on the heels and not the toes. Pause midway for about two seconds and get back up.

2. Deadlifts: the right technique

Deadlifts are famous for a reason! Did you know there was one weightlifting technique that could make up for all the workout routines you go through to develop your posterior chain?

The Deadlifts is the one workout that fully works on all the muscles that make up 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

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One very common workout routine to focus mainly on your biceps is none other than the biceps curl. With the motion mainly happening in the elbow, the biceps also set to work. 

One can do the biceps curls many ways yet they all achieve the main purpose; getting your biceps in good shape. 

Depending on what feels right to your body, you are at liberty to stick to one variation or decide to do them all. But this is just to mention a few.

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 upwards.

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 to 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 with the movement taking place only in the forearm. Repeat the process to the desired number of times. 

4. Overhead Press: how to avoid back pain and injury

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.

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Press the bar upwards towards the ceiling in a straight path as the elbow extends and then taking the same path down to the starting position. Do the reps until you have achieved your desired sets.

5. Pushups

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 are 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

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:

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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. 

What are you waiting for? Warm-up and let us do some weightlifting to do our bodies some good.