Lifting with a Rounded Back…

Introduction

In the world of weightlifting and strength training, you've probably heard the age-old advice: "Never lift with a rounded back.” While this conventional wisdom has been drilled into the minds of many fitness enthusiasts, there's a growing debate about whether this rule is absolute. In this blog post, we'll explore the truth about lifting with a rounded back, looking at when it's acceptable, when it's dangerous, and how to do it safely.

Understanding the Anatomy

To discuss lifting with a rounded back, it's crucial to understand the mechanics of your spine. Your spine is made up of several vertebrae, each with its natural curvature. When we talk about a "rounded back," we typically mean a flexed position of the spine, which is the opposite of the natural arch or extension, lordosis, in the lumbar region.  Situated between each pair of vertebrae are intervertebral discs. These discs act as shock absorbers, cushioning the spine and allowing for movement. Each disc consists of a tough, fibrous outer layer called the annulus fibrosis and a gel-like inner core called the nucleus pulposus.  As we move into the flexed position we load the vertebral bodies and discs of the spine.  Moving beyond what these structures are capable of tolerating can lead to injury such as herniated discs.  

When It's Acceptable

1. Flexion-Tolerant Exercises: There are certain exercises where it's acceptable to lift with a rounded back. Movements like the deadlift or the bent-over row naturally involve some degree of spinal flexion. “Neutral spine” is sometimes considered to be one single point in the set-up but may vary from person to person so defining a “neutral range” may be more appropriate.  As the loading of the deadlift occurs people will experience losses of the starting position but can complete the lift with rounding in the back.   

2. Adaptation Over Time: Some seasoned lifters who have gradually built up their strength and resilience may handle spinal flexion better than beginners. They've adapted their bodies to tolerate this type of stress.  For example, let us use the deadlift again.  This type of adaptation could be starting in neutral and tolerating loss of position into flexion of the spine or starting and completing the lift in a flexed position.  The point is building this tolerance through smart programming.  With this lifters can safely make advances in lifting with the rounded position if more advantageous to them.  

When It's Dangerous

1. Poor Form: Lifting with a consistently rounded back and an inability to brace the core properly is a recipe for disaster. This places excessive stress on the spine and surrounding structures, increasing the risk of injury.  Learning to create a core brace enhances the stability of the spine and may be further enhanced with a weightlifting belt.  I would recommend learning how to create abdominal tension but the core is more than simply the abdominals.  

2. Heavy Loads too soon: Trying to lift heavy weights with a rounded back can lead to serious injuries, such as herniated discs or muscle strains. It's crucial to prioritize proper technique when lifting heavy loads including bracing and a progressive tolerance to loading in this position.  Ego lifting and attempting lifts loads you aren’t ready for only leads to disaster.

How to Lift with a Rounded Back Safely

1. Focus on Core Strength: Strengthening your core muscles is essential for stabilizing your spine during exercises. A strong core can help mitigate the risk associated with rounded back lifting.  Training the obliques, spinal erectors, and rectus abdominis to name a few.

2. Progressive Overload: If you want to incorporate exercises that involve spinal flexion, start with lighter weights and gradually increase the load as your body adapts.

3. Use Proper Technique: Always prioritize proper lifting technique. Work within the neutral spine range as much as possible and only allow controlled and limited flexion when necessary.

4. Consult a Professional: If you're unsure about your form or how to incorporate rounded back lifting into your routine safely, consider consulting a qualified fitness trainer or physical therapist.  I may know a few.  

Conclusion

Lifting with a rounded back is not an absolute taboo in the world of fitness, but it should be approached with caution and only in specific contexts. Understanding when it's acceptable and when it's dangerous is crucial for your safety and long-term well-being. Always prioritize proper technique, core strength, and gradual progression when considering exercises that involve spinal flexion. Remember, safety should always come first in your fitness journey.

Just a few articles to look into:

https://pubmed.ncbi.nlm.nih.gov/33799053/

https://pubmed.ncbi.nlm.nih.gov/2954217/

https://pubmed.ncbi.nlm.nih.gov/31775556/