Lift Weights Safely
Pain Management

Top 3 Ways to Lift Weights Safely with Back or Neck Pain

If you are suffering from back or neck pain, lifting weights can seem like an impossible task. However, there are a few ways that you can lift weights safely and still see results. In this article, we will discuss the top three ways to lift weights with back or neck pain. We will also provide some tips on how to stay safe while lifting weights. Let’s get started!

1. Choose Low-Impact Exercises

Low-impact exercises are great for those dealing with back or neck pain. These exercises focus on stability and balance, which can help reduce the strain placed on your spine and muscles in the affected area. Examples of low-impact exercises include yoga, pilates, walking, and stretching. However, if the pain is severe, you may want to consult a medical professional for neck pain in Omaha before attempting any form of exercise. They will go over your options and determine what is best for you.

2. Start Light and Increase Gradually

When starting out with a weightlifting routine, it is important to start light and increase gradually. Starting out with heavier weights can increase your risk of injury and cause more pain. It’s better to start with lighter weights and gradually increase the weight over time as you get stronger. Additionally, investing in a good weight belt can help support your lower back and reduce the strain placed on it when lifting. You may even contact a chiropractor for a personalized assessment of the best way to lift weights with your particular spine condition.

3. Use Proper Form and Technique

When lifting weights, it is important to use proper form and technique in order to reduce strain on your back or neck. Make sure that your spine remains neutral throughout the entire motion – no rounding out or arching your back. Additionally, always make sure to lift with your legs and not your back or neck. This reduces the amount of strain placed on those muscles and helps you avoid injury. In addition to this, knowing some of the quick tips for getting rid of that stiff neck can also help with the pain you may be experiencing.


These are just a few tips on how to lift weights safely with back or neck pain. Remember to warm up thoroughly before engaging in any physical activity, including weightlifting. This will help reduce the risk of injury and make it easier to lift weights safely. So, if you are dealing with back or neck pain, don’t let it prevent you from achieving your fitness goals.