Back Problems Caused More by Weightlifting OR No Exercise?

I was inspired to cover this topic after a man posted that a 73-year-old champion woman powerlifter needs to stop lifting or she’ll ruin her back.

He further said that every weightlifter he knows has back problems.

I thought, “A sedentary lifestyle causes far more back problems than does lifting weights.”

Nearly every person I’ve ever known, who had a back injury, was not into lifting weights.

Certainly, if you go into the gym, having powerlifted for years, and decide to completely ignore proper form and refuse to listen to your body, and gun for a 1RM at a weight higher than you’ve ever attempted before – then yes, you’ll be putting yourself at very high risk for an acute back injury.

Lifting weights vs. sedentary lifestyle: Which is worse for the back?

Back problems can arise from a variety of factors.

But two major contributors are a lack of exercise and improper weightlifting techniques.

Both have distinct mechanisms by which they can affect the spine.

The impact of each depends on the individual’s lifestyle, habits and approach to physical activity.

Lack of Exercise

A sedentary lifestyle is a significant risk factor for developing back pain.

Research consistently shows that not engaging in regular physical activity can weaken the muscles that support the spine, impair flexibility and alter posture, all of which increase the risk of back problems.

This is especially true if a de-conditioned person one day decides to lift a heavy box or other weighty household or workplace item, when his or her body simply has no training for this.

Muscle Weakness

The spine and surrounding structures (muscles, ligaments, tendons) rely on strong core and back muscles for stability.

The core muscles, including the abdominal muscles, the muscles in the lower back and the muscles around the pelvis, are particularly important for supporting the spine and preventing injuries.

When these muscles are weak, the spinal structures are subject to greater stress during daily activities – including non-weighty activities – increasing the risk of injury.

Research: A study published in the Journal of Orthopaedic & Sports Physical Therapy (Hides et al., 2013) found that people with weakened trunk muscles are more likely to develop lower back pain.

The study says that strengthening the core muscles plays a big role in stabilizing the lumbar spine and preventing discomfort, especially in older adults.

Similarly, a systematic review in The Cochrane Library concluded that strengthening exercises, particularly for the core, can reduce the incidence of low back pain (Hayden et al., 2005).

The deadlift, which is one of the three competitive powerlifting moves, is a most masterful way of strengthening the core.

Postural Issues

A sedentary lifestyle can lead to poor posture, especially from prolonged sitting, which places undue stress on the spinal column.

This can cause misalignment of the vertebrae and contribute to muscle imbalances.

Research: In a study published in Ergonomics (Shin et al., 2013), it was found that poor sitting posture (such as slouching) can lead to increased pressure on spinal discs, particularly in the lumbar region.

Prolonged sitting with improper posture was shown to be a significant risk factor for developing back pain.

Reduced Flexibility

Lack of exercise, especially stretching and flexibility training, can lead to stiffness in the muscles and joints.

The hamstrings and hip flexors, when tight, can pull on the pelvis and spine, causing increased pressure on the lower back.

Research: A study in The Journal of Physical Therapy Science (Lee et al., 2017) found that reduced flexibility, mostly in the hamstrings, was associated with an increased incidence of lower back pain.

Tightness in the hamstrings can alter the posture of the pelvis, leading to a condition called anterior (in the front) pelvic tilt, which stresses the lumbar spine and contributes to pain.

Disc Degeneration

Lack of exercise can lead to reduced circulation in the spine.

The intervertebral discs, which act as cushions between the vertebrae, rely on movement to maintain their nutrition and health.

Without regular movement, these discs can begin to degenerate, leading to conditions like herniated discs or degenerative disc disease.

Research: A study in The Journal of Spinal Disorders & Techniques (Panjabi et al., 2006) found that inactivity and lack of exercise were linked to disc degeneration in the lumbar spine.

Movement helps promote the flow of nutrients to the discs, and without it, the discs lose their elasticity and ability to absorb shock.

Improper Weightlifting Techniques and Bad Form

While regular strength training can benefit spinal health, incorrect weightlifting form and lifting too much weight (and this is relative to the lifter) can put excessive strain on the spine, leading to injury.

Incorrect technique during exercises like the deadlift, back squat or overhead press can cause immediate injuries or long-term damage to the spine.

One of the most common forms of injury occurs when a person rounds their back during a lift, especially in exercises that load the spine, like the deadlift and back squat (barbell on back).

This improper form increases the risk of compressing or herniating the intervertebral discs.

It’s scary even looking at someone who’s rounding their back during sets that are visibly very heavy for them.

Research: A study in The American Journal of Sports Medicine (2015) found that improper lifting techniques, especially with heavy weights, significantly increased the risk of lumbar disc herniation and other types of spinal injury.

The study shows that improper deadlifting form, particularly rounding of the lower back, was a common cause of injuries in weightlifters.

Excessive Load

Lifting weights that are too heavy for one’s capacity can overwhelm the musculoskeletal system, especially the spinal region.

The vertebrae and discs can become compressed under excessive load, leading to injury.

Research: A review in The Journal of Strength and Conditioning Research (2014) points out the risks of lifting excessive weights, especially without adequate preparation or proper progression.

Some people can’t resist getting ahead of themselves and overdo it, leading to injury.

Lifting beyond one’s capabilities can lead to muscle strain, disc herniation and even stress fractures in the vertebrae.

Muscle Imbalances

When lifting weights without proper balance between muscle groups, one may develop muscle imbalances, which can place asymmetric stress on the spine.

For example, if an individual focuses too much on strengthening their chest and arms without equally strengthening their back, they can create an imbalance that alters spinal alignment and leads to injury.

Research: A study in The Clinical Journal of Pain (Schibye et al., 2011) found that muscle imbalances, particularly between the abdominal and back muscles, were associated with a higher risk of lower back pain.

Comparing the Two: Lack of Exercise vs. Improper Weightlifting for Back Problems

While both lack of exercise and improper weightlifting can lead to acute or chronic back pain, research suggests that lack of exercise tends to be a more common cause of back problems for the general population.

A sedentary lifestyle is so much more widespread among the masses.

The weakening of the muscles that support the spinal column, plus poor posture, reduced flexibility and lack of movement all contribute significantly to back pain.

In contrast, improper weightlifting techniques are generally seen in people who engage in regular strength training but do so with poor form or excessive loads beyond their capacity.

In fact, a person who normally uses great form may experience a “form break” when deciding to attempt too much weight. The form break could do them in.

Research Comparison: According to a report from the National Institute of Neurological Disorders and Stroke (2020), chronic low back pain is more commonly associated with a sedentary lifestyle than with improper weightlifting.

However, poor lifting techniques can cause acute injuries, which may lead to chronic pain if not addressed.

A Sedentary Lifestyle Does Not Strengthen Your Back

Both a lack of structured exercise and improper weightlifting contribute to back problems, but lack of exercise is a more prevalent issue in the population.

A sedentary lifestyle leads to weakened muscles, poor posture, reduced flexibility and ultimately increased strain on the spine.

That 73-year-old took up strength training to avoid age-related muscle wasting.

And now, Shelly Stettner is a champion powerlifter whose back is far sturdier than that of most other women, and men, her age and even much younger!

Yes, lift weights with bad form or too much ego, and you’re begging for trouble.

But to avoid strength training simply because, like that poster, you know some gym rats who have bad backs, is not a smart decision. Far from it.

Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, increased strength, muscle building, and improved fitness and cardiovascular health. 

.

Top image: Freepik.com/8photo