Weight Lifting and Low Back Pain

by: Eben Davis, D.C.

I have been lifting weights for over 30 years now. When I was a kid, I had a neighbor that was in his 70’s and he used to workout with weights, run, box and run circles around us. He looked great and everyone wondered what his secret was. He told me that lifting weights kept him young (and his wife too).

He took me into his back yard and showed me his gym. He said that he had hurt his low back when he was young and was on disability. He said doctors could not figure out what was wrong with him and that weight lifting had fixed his back.

His training had made him strong and healthy (and this guy looked like Charles Atlas) and kept him looking and feeling young. I never forgot that.

A short while later I started lifting weights myself.

Fast forward 30 years and I still train 4-5 times per week.

During this time I have suffered many back injuries from sports, work and a few auto accidents. I have two herniated discs in my low back and one in my neck. But I have never stopped working out.

Sure, I have had to modify my workouts from time to time… even take a few weeks off here and there… but as soon as I could I was lifting weights again. I plan on continuing until I die.

Weight Lifting and Low Back Pain

As a chiropractor, teaching my patients about the benefits of weight lifting as a back pain prevention (and treatment) tool has been priceless. And it makes me feel good too, because I know that if my patients continue with weight training throughout their lives it will make them look and feel better into their golden years. And keep their backs strong.

Weight lifting will help prevent osteoporosis, obesity, back pain, heart disease, diabetes, digestive disorders and more. And for some reason it keeps you looking young. It’s like a natural face lift. And you have way more energy too… so you are more active… and Life is Motion.

Is weight lifting the fountain of youth? I think so!

But here’s the deal… you have to train smart. Not all exercises work for all people. I recommend working out with a personal trainer if you can afford it. At lease for a few sessions to learn which exercises work for you and which don’t. After you learn the basics you can train on your own… forever.

Weight lifting and plant-based nutrition are a perfect combination. Throw in regular chiropractic adjustments and you are good to go.

Just make sure you don’t start working out if you have acute back pain. Visit a chiropractor first and get your spine aligned and wait for the inflammation to subside… usually a few days. Always start off slow… there is no rush. Build up your resistance a little bit each workout. And stay consistent. How often you workout is up to you. I recommend at least 3 times per week.

Make sure you eat right, drink lots of water and get plenty of rest. Learn new workouts. Mix it up. Change is good. Focus on different body parts. Make it fun.

And get this… even 25-30 minute workouts do the job if they are focused and done on a regular basis. Weight lifting is very efficient and does not suck up a lot of time.

So there you go. Got chronic low back pain? Try lifting weights…. chances are, you will be glad you did.



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