One of the best defenses against injury is a well supported frame that includes a strong back. However, many of the exercises used to strengthen the back muscles can be dangerous if not performed correctly.

In order to protect and strengthen your back while weight training, it is important to maintain the spine's three built-in curves. In particular, it is necessary to keep your lower back in a a slightly arched position known as "lordosis." In order to achieve the arch, stand with your feet shoulder width apart and bend your knees slightly. Then, bend over at your waist, resting your hands on your thighs just above the knee. With weight on your heels, press against your thighs and push your butt out while keeping your chest and shoulders high. Your entire back should be flat with a slight arch at the back of the waist. In this position all weight training can be performed safely and in harmony with the spinal columns natural alignment.

Weight lifting excersise such as Deadlifts, Good Mornings, Back Extension, T-Bar and Cable Rowing, Squats, Bench Presses and Lat Pull downs are all much safer and effective with the lower back in lordosis.

To Train, Don't Strain

Maintaining a slight arch in the lower back requires some measure strength and flexibility. Therefore, not everyone is able to achieve an arch. If you can't at least maintain a flat back, you should not perform Deadlifts, Good Mornings or Dumbbell Bentovers.

When performing a Seated Cable Row, you will need to modify the stretch by leaning forward only slightly. Do not take a big stretch at the bottom of your Row with a rounded upper or lower back. Serious injury can result when these exercises are performed incorrectly. When you round your back out, muscles and tendons are fully extended in a stretched position. The addition of weight accompanied by movement and momentum, can tear or pull the stretched and fully lengthened muscle.

Don't Forget to Buckle Up

To further protect your spine against injury, be sure to wear a weight belt. Studies show that wearing a belt will help decrease the compression of inter vertebral discs that results in spinal shrinkage.

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