Preventing Back Pain With Proper Lifting Form - First Health PT
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Preventing Back Pain With Proper Lifting Form

Back Doctor in Midtown

Lifting heavy objects can be dangerous if executed incorrectly. When lifting, it is crucial to use proper form to prevent injury. If you are experiencing pain from back sprains, strains, or other injuries, a back doctor in Midtown can help! The professional team at First Health PT is dedicated to helping you recover and teach you techniques to prevent future injury!

Weight Lifting as a Form of Exercise

Weight training is a form of exercise that has a variety of benefits for your health and fitness. It helps to build muscle, burn fat, strengthen your bones and joints, and improve heart health. Although there are many benefits to the sport, it can also cause injury if executed with improper form.

Learning the proper form for lifting weights can help to prevent injury and enhance the progress of muscle growth. The top five basic forms of lifting are:

  1. Squats
  2. Deadlifts
  3. Bench press
  4. Barbell row
  5. Overhead barbell press

If you are interested in the sport of weightlifting, a trainer can help to get you started. If you have a prior injury, a back doctor in Midtown can help you continue your fitness journey after you’ve finished rehab. At First Health PT, we offer Balance Body Programs where a trainer can help you reach your fitness goals. 

The Do’s and Don’ts of Lifting

If you are preparing to lift a heavy object, it is important to understand the do’s and don’ts of lifting. Knowing the correct way to set up a lift and mistakes to avoid, can help you avoid strain on your back that will cause injury and pain. Here is a list of some do’s and don’ts to proper lifting etiquette: 


  • Lift from a squat position and use your legs
  • Bend at the knees
  • Wear proper shoes with flat heels
  • Lift with the help of others
  • Wear proper shoes with flat heels
  • Lift slowly and gradually


  • Lift with prior medical issues such as joint damage, heart disease, or high blood pressure
  • Go past your limits
  • Use your back
  • Lift with a rounded back
  • Lift with straight legs
  • Twist while lifting heavy objects

Preventing Back Pain With Proper Lifting Form

A thrown out back is caused by injury to one of the structures that support your back. For example, stretching the muscles or ligaments too far can cause a strain in the lower back. If you are experiencing symptoms of back pain, a back pain doctor in Midtown can help! 

Lifting heavy objects can sometimes be unavoidable. If you are lifting for work or sport, it is necessary to practice proper form to avoid strain on your back. Follow these steps to help you prevent injury:

  • Warm up the body and stretch before lifting
  • Plant your feet firmly on the ground, shoulder-width apart in front of the object 
  • Bend with your knees and not at the waist
  • Keep your back straight while lifting
  • Lift with your leg muscles, not your back
  • Lift the object close to your body and tighten your core muscles for stability
  • Keep your eyes up while lifting to help you maintain better posture

Physical Therapy For Back Injury

If you are seeking a back pain doctor in Midtown, First Health PT is here for you. We provide Orthopaedic and Sports Medicine Physical Therapy with a focus on improving athletic performance. Our services range from physical therapy, after therapy fitness/personal training, and wellness visits. 

We believe in treating the whole person, not just the parts! With genuine and personalized care, each patient can expect the best treatment from an experienced therapist. If you are experiencing back pain from heavy lifting, do not hesitate to get help! Call or visit our website to schedule an appointment and to get started on the journey to feeling your best!