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Weightlifting: Is It a Boon or Bane for People with Back Pain?

weightlifting, Sterling Heights back pain relief

Many patients seeking Sterling Heights back pain relief actively list activities that might aggravate their symptoms. They do this to know specific adjustments they must make to maximize the benefit of their chiropractic adjustments and avoid putting excessive pressure on their back. Noticeably, a large fraction of them wonders if weightlifting might lead to further damage or harm to their aching backs. 

So, we thought of tackling this topic in this blog post. Hopefully, our insights will help you weigh in on your choices and consider other options to stay active, strengthen your body and manage backaches.


Are Strengthening and Resistance Exercises Bad or Good for Back Pain Sufferers?

Generally speaking, lifting exercises make an excellent addition to any patient’s back pain management plan. This training routine offers several benefits, including enhanced glucose metabolism and decreased cardiovascular risk. It also helps in maintaining optimal weight and toning the muscles and reducing risks for accidents (falls, trips, slips, etc.). Studies also note additional perks of this physical activity, such as:

  • Improving core strength
  • Increasing your muscle mass 
  • Decreasing body fat (obesity is a risk factor for chronic back pain)
  • Teaching you proper body mechanics
  • Stabilizing your spinal column

Observing proper posture and following safety tips each time you hit the gym is essential to enjoying the abovementioned benefits. Otherwise, the add-on weight can potentially compress your nerve roots and compromise your spinal structure.


How to Take Full Advantage of Your Weightlifting Training and Avoid Back Pain

Despite recurring back pain, you can still enjoy going to the gym, picking up a dumbbell or barbell, and ticking off items in your list of fitness goals. Here are a few things to steer clear of lifting-related back pain problems:

Rushing through your routine

It’s never a good idea to begin your exercise without stretching or doing a quick warmup. This will only increase your risk for injuries. 

Holding your breath for too long

As a rule of thumb, you must breathe out as you raise your chosen equipment and breath in as you lower the load.   

Paying attention to your body

While weight training exercises have many benefits, you must never overdo things. Instead, you should pay close attention to how your body responds. Adjust your routine accordingly and give your body enough time to recuperate. 

Wearing proper gear

Your footwear and outfit choice can affect your overall performance during your weight training session. Some of the most highly recommended items include flat shoes and loose and breathable clothes.


Red Flags to Look Out for When You Have Back Pain After Lifting Weights

You should consider speaking with your primary physician if you have mild to severe back pain that doesn’t go away a few weeks after your typical exercise routine. Chances are, you might have structural problems preventing your body from recovering from the workout. Some examples of these conditions include the following:

Herniated discs

Bulging or ruptured discs can potentially lead to chronic back pain problems. The leaked content of your discs (the cushioning material between vertebral bones) can irritate or compress nerve tissues.  

Ligament or muscle tear

Rigorous workouts can lead to significant muscle and ligament damage. Unfortunately, this leads to pain that doesn’t easily go away.  


This age-related health problem affects your spinal column. It can cause severe back pain, especially in individuals who often engage in extreme physical activities.

weightlifting, Sterling Heights back pain relief

Other Physical Activities You Can Try to Cope with Back Pain

When in doubt about doing weightlifting exercises, you can always explore other options equally helpful in toning the muscles and boosting core strength. Some examples of your weight lifting exercise alternatives include the following: 

Tai Chi

This traditional exercise can help boost flexibility and restore balance. Studies also note that it can work wonders for people with mild to severe degenerative disc diseases.  


Several poses help alleviate discomfort in people with mild to severe backaches. Some notable examples include the cobra, locust, bridge, and downward-facing dog position. 

Low-impact aerobics

Doing this type of exercise a couple of times a week can boost your heart rate and increase the production and release of your body’s natural painkillers.


Water-based exercises improve muscle strength while minimizing your risks of slipping or falling during a typical routine.


Call Transcendence Family Wellness Center for Sterling Heights Back Pain Relief

Dealing with back pain can be a nightmare, especially if you live an active lifestyle. Let’s help you relieve your symptoms with a trusted Sterling Heights back pain relief source. Upper cervical chiropractic is a promising option for anyone dealing with chronic conditions. Essentially, it works by helping with the following things:

  • Making sure the brainstem transmits brain chemicals needed to heal damaged tissues
  • Checking your atlas and axis bone alignment can prevent unnecessary pressure on your back muscles, joints, and even nerve roots
  • Restoring your balance to address gait problems that might contribute to or aggravate your back pain symptoms

Call our practice, Transcendence Family Wellness Center, today to schedule your appointment with one of our chiropractic doctors. We cater to a broad spectrum of patients and use gentle chiropractic adjustments to help the body heal from recurring and painful conditions. Through careful assessment of your atlas and axis bones, we can plan where to apply the adjustments so you can help your body heal properly. 

You can reach us at (586) 943-0584  or book online to plan your next steps on achieving Sterling Heights back pain relief.


To schedule a consultation with Dr. Henk, call our Sterling Heights office at 586-943-0584. You can also click the button below.

If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.

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