Training to take part in powerlifting is a difficult process. One of the biggest dangers you could face is over-training or injury caused by incorrect lifting. When powerlifting, big, compound movements that use multiple joints, particularly the core and back, are utilised, resulting in huge amounts of generated power and energy expenditure. This is great for performing in a sport that's all about lifting heavy weights fast. However, it can also cause fatigue, which can lead to poor form and injury. Whilst a chiropractor is a great option for helping to recover from back injuries, prevention is better than cure, and there's no better place to start than your base.
Stable Base Stable Back
Heavy lifting requires the lifter to exert huge amounts of force. When doing moves like the deadlift, snatch or squat, pushing through your heels and into the ground will create that force. Unfortunately, not all training shoes are made equal. Running shoes, for example, are cushioned and could cause massive amounts of instability. If your ankle begins to wobble during a lift, your knees and, consequently, your lower back will have to compensate. Therefore, investing in good shoes with a solid, flat sole is paramount. You can even get weightlifting shoes with wooden heels that are ever so slightly angled that encourage driving through the heel. By using these, you'll be able to drop your hips and push through the lift, aligning your back and preventing disks from slipping.
Foam It Up
If you do find you are beginning to suffer from back pain because of an improper lift, invest in a foam roller whilst waiting for your chiropractic treatment. Foam rollers use myofascial release to break down scar tissue and allow muscles to stretch, offering a greater range of motion, they can also help to click back the spine, which can result in temporary relief. If this doesn't work, a chiropractor will be able to recommend specific exercises to do with a foam roller or a tennis ball that can help to realign the spine and relieve pain whilst targeting hard-to-reach muscles and joints. The exercises given could involve movements with the arms whilst rolling in order to alter the position of the back and apply pressure in specific places or dedicated stretches to allow muscles to loosen and help the body to realign itself.
For more information or to schedule an appointment, contact a chiropractor.