Do you even lift (with proper form)?

By Dr. Doug Krefman
Chicago Spine and Sports

Have you ever bent over to pick something up or lift a weight off the ground and have your back immediately go into spasm? How can this simple task cause so much pain and disability? Having your back “go out” is a common occurrence for many Americans every year. In fact, 85% of Americans will experience back pain at some point in their lives. Having proper bending and lifting technique will go a long way in preventing these events in the future.

Most people have heard the saying “lift with your hips, not with your back” but why is this important? When we round forward with our low back while lifting, we strain the collagen layers of the spinal disc. This strain while simultaneously adding weight or load at the gym can cause the disc to bulge or herniate causing low back and sometimes sciatic pain.

As a sports chiropractor and movement specialist, I stress the importance of maintaining “neutral spine” while doing rehab exercises and working out at the gym. This will improve spine health and minimize the risk of developing low back injuries. Below is a simple exercise called the “hip hinge” that is a good warm up prior to lifting. For any questions, feel free to contact me at drkrefman@chicagospineandsports.com