Why Do I Have Back Pain From Improper Lifting?
Can Lifting Incorrectly Cause Back Pain?
Lifting weights or any heavier object from the ground can be awkward for your back when not performed right. I caught myself few times lifting weights in some rare body position which is not by ‘the books’, and it was an unpleasant experience for my spine I must admit.
I assume nobody has perfect lifting form, but I can’t stop wondering about how improper lifting is affecting my back. Is it really possible to have back pain from improper lifting and can it further damage my spine?
The short answer is yes, improper lifting can cause back pain. Having poor lifting form puts more pressure on your back muscles, joints and ligaments. That can result in muscle strain or sprain of the ligaments. Poor posture, placing your body in an awkward position and lifting from your back instead of legs are the most common reasons for having back pain from improper lifting. Let’s see the whole mechanism behind improper lifting and back pain, and how you should lift anything from the ground to save your spine from unnecessary damage.
Back Pain From Improper Lifting: Causes
When you lift anything a bit heavier from the ground, your back muscles and joints are working hard so you can lift smoothly. The heavier the lift, the more force muscles must produce and joints must handle more pressure.
Awkward body position such as back twisting or rounding of the spine (hyperflexion) during the lift will reduce back muscle activation and increase pressure on ligaments and joints in your back. The most affected structures are posterior longitudinal ligament and facet joints in the lower back, and they both can give you back pain.
A posterior longitudinal ligament is responsible for preventing hyperflexion in the spine and preventing discus hernia. That means this ligament is being stretched when you bend your body forward. Lifting with the flexed spine can over time cause a sprain in the longitudinal ligament and provoke back pain.
Facet joints are small joints in your spine that allow rotation and twisting of the spine. When irritated, they can give you pain in the lower back on one side and reduce back mobility as well.
Poor body posture and lifting more from your back instead of legs can also cause back pain when back muscles get overstretched or pulled. In rare cases, back muscles can get torn and provide even more pain. Pulled muscle happens with improper muscle use, overuse or as a result of fatigue.
Repetitive muscle strain leads to forming a scar in muscle tissue, a small part of the muscle which becomes less mobile and reduces the strength and flexibility of back muscles.
How long does it take for a pulled back muscle to heal?
A pulled back muscle or muscle strain would heal after four to six weeks. On the other hand, a complete muscle tear would take several months to heal. In most cases, you can return to your favorite physical activity after a few weeks.
What is the fastest way to heal a pulled back muscle?
The fastest way to heal a pulled back muscle is to stop all activities causing the pain, start using ice therapy and pain relief medicine if the pain is unbearable. Then find the most pleasant position for the muscles to relax. I would advise you to seek medical help also. Pulled back muscles are easy to diagnose and doctors will provide more information about the healing process.
What happens when you lift incorrectly?
When you lift incorrectly, you make your back more vulnerable to muscle and ligaments injuries, generally speaking. The most common back injuries from improper lifting are: overstretching or rupture of the muscles or ligaments in the back. Those repetitive injuries increase the chances for discus hernia.
What is the most serious consequence of incorrect lifting?
The most serious consequence of incorrect lifting is acute back pain which can radiate into the legs. I would advise you to seek medical help if you are experiencing sharp and acute back pain.
How do you know if you hurt your back from lifting?
If you experience back pain during lifting or immediately after lifting weight or any other object, you can be sure your back hurts from lifting. Sometimes you can experience back pain after a day or two after you’ve done some heavy lifting in the gym or at work.
How Can I Relieve Back Pain From Lifting Wrong?
Here is the list of all things that you should do to relieve back pain caused by poor lifting technique.
- Rest – Make a pause from normal physical activity.
- Apply ice to the painful area in the first 72h.
- Switch to heat therapy after 72h.
- Use pain relief medicines such as ibuprofen. *Consult your doctors first.
- Lay down on your back with a pillow behind your knees. Or lay down on your side with a pillow between your legs.
- After a few weeks start with simple back exercises that would improve back posture and back muscle strength/flexibility.
Here are a few examples of basic exercises for back pain from improper lifting:
- Knee to Chest – Lay down on your back and bring your knees to your chest. Use hands to pull knees even more.
- Prone Back Extension – Lay down on your stomach and lift your back up. Arm placement is important and you should start first with your arms beside your body.
- Knee plank – Performing plank exercise would strengthen your abs and lower back muscles. I recommend knee planks because it’s easier than regular plank for your lower back.
Further training may include exercises for improving posture, losing weight and improving strength and flexibility of back muscles even more.
How Can I Prevent Back Pain From Lifting Weights?
Preventing back pain from lifting weight is not hard, but you need to take care of a few things.
The first is to always avoid lifting any weight on slippery terrain. The second one is always to be aware of the weight you are about to lift from the ground. That way you will reduce chances for accidents, no matter if you are working or training in the gym.
Don’t lift too much. Simply, but many of us can lift too much and end up with overuse muscle injuries that last too long. Stop torturing your muscles and causing any muscle injury just because your muscles lose fatigue.
Be aware of your body posture with every single lift. The position of your head, spine and feet should be adequate. More detail coming below in the next section.
If possible, perform a warm-up before lifting any heavyweight. A few minutes of exercising will improve blood circulation and prepare muscles and joints for lifting more safely.
Always ask for help if you are not sure you’re able to lift something by yourself.
How to Lift Weight Without Causing Back Pain?
Photo credits to medicash.org
Reading about proper lifting form, I realized there are a few crucial steps you need to adjust to improve your lifting form and reduce chances for back pain.
The first one is the preparation phase. Here you are preparing to lift a weight from the ground and are about to grab an object from the ground. Here is what you should do to avoid back pain:
- Stand as closer as you can get to the object you are lifting.
- Spread your feet apart to get better stability.
- Bend your knees while holding your back straight.
- Grab firmly object you are lifting.
The second phase is the lifting phase. Here you are lifting the object from the ground to a standing position. Here is what you should do to avoid back pain:
- Keep your chin tucked in and keep your elbows straight.
- Squeeze your stomach muscles and lift an object from the ground.
- Keep your spine in a neutral position and extend your legs while lifting up.
- Keep the object as close as you can to your body.
The last phase is standing with the object you have lifted from the ground. The most important thing is to avoid bending and/or twisting the spine in this phase. Keep your back straight all the time. If you need to carry the object to another place, do it slowly and take several breaks if possible.
Conclusion
Having a proper lifting form is key to saving your back muscles, ligaments and joints from being hurt. You need to be careful during the preparation and lifting phase, as much as when standing tall with an object you have lifted from the ground. If you are experiencing back pain after lifting, you should seek medical advice immediately. I wrote a list of things that can help you combat back pain, but an orthopedist or chiropractor would give you the more detailed information.
According to research, back pain is pretty common today. Between 60% and 80% of any population will experience back pain in their lives.
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