More Gains, Less Pain!


As the summer season approaches, many of us are thinking about new ways to change up our workout routines. For those that haven’t tried traditional weight lifting, there are many health benefits you can enjoy. In order to achieve those muscles gains, you need to be sure you are practicing proper form and that you are taking care of your back. As with any form of exercise, if you don’t do things the right way, you could risk injuring yourself and lasting consequences. Here are our tips.


Before you take on any new exercise routine, it is important to learn not only about proper form, but also the risks involved. Weightlifting has many perks, but risks include:

  • Strained ligaments

  • Back pain

  • Muscle strain

  • Spinal misalignment

  • Lumbar tendon

You will want to pay particularly close attention to spinal misalignment, as it can lead to long lasting injuries. Making yourself aware of the risks related to weightlifting is the first step you can take to preventing injury and protecting your back.


When lifting weights, a great way to support your spine is to engage your core muscles. This also has the added bonus of helping you maintain proper posture both in and outside of the gym.

If you ever find you are unable to engage your core during a particular set, that is a pretty good indicator that it’s time to reduce the weight or finish up your workout.


When you lift heavy, it’s especially important to maintain proper form, which often means keeping your back straight. Unless the exercise requires a slight bend in the back, arching your spine can risk damage to the soft tissue and nerves of your back. You also want to be sure you aren’t twisting when lifting.


Using weights that are too heavy is one way to ensure injury, so be mindful of your limits. If you are trying to tone and build muscle, lifting heavy weights won’t necessarily get you there faster. An effective workout can be accomplished with lighter weights and more repetitions.

Weightlifting is a great way to stay in shape and keep your body healthy, but remember to do it right. If you have particular questions about proper form, seek out the advice of a trainer. If you need help taking care of your spine, seek out the help of Chicago’s best chiropractor here at Stiles Chiropractic! Click here to request an appointment today!