Spondylitis refers to inflammatory conditions affecting the spine, which can lead to severe back pain, stiffness, and other complications. It primarily affects the spine and sacroiliac joints but can also extend to other joints and organs, including the eyes and heart in some cases. While many factors contribute to the onset of spondylitis, a common question is whether lifting weights can cause or exacerbate this condition.
Spondylitis, particularly ankylosing spondylitis (AS), is arthritis that primarily affects the spine. It causes inflammation in the spinal joints, leading to chronic pain and discomfort. Over time, this inflammation can result in the fusion of the vertebrae, leading to a loss of flexibility and a hunched posture.
The exact cause of ankylosing spondylitis is not well understood, but it is believed to involve a combination of genetic and environmental factors. According to studies, the presence of the HLA-B27 gene significantly increases the risk of developing the condition. However, not everyone with this gene develops spondylitis, suggesting that other factors are also at play.
To understand if lifting heavy weights can cause spondylitis and how to prevent it, OnlyMyHealth team interacted with Shreedhar Rangaraj, Fitness Expert, Cult.
Lifting Weights: Risk or Benefit?
Strength training or Weight training is a popular form of exercise known for building strength, improving muscle tone, and enhancing overall physical fitness. However, According to Shreedhar Rangaraj, improper weight training techniques or excessive weight can lead to injury, particularly to the back and spine.
“The spine is particularly vulnerable to injury during weight-bearing activities because it is the central support structure for the entire body, playing a crucial role in maintaining posture, balance, and stability. Also, the spine often becomes a focal point for force and pressure and is responsible for transmitting the weight from the upper body to the lower body,” Rangaraj said.
Also read: Why Is Spondylitis Misunderstood As Back Pain?
Can Weight training cause spondylitis? The answer is not straightforward. Rangaraj explained, “Weight training itself does not cause spondylitis, but it can exacerbate the condition in individuals who are already predisposed or suffering from it. Poor form, lifting too much weight, or engaging in high-impact exercises without proper conditioning can strain the back, leading to injuries that may worsen the symptoms of spondylitis.”
For individuals with spondylitis or those at risk, Weight training can be a double-edged sword. On one hand, regular strength training can help maintain muscle tone and support the spine, which is crucial for managing spondylitis. On the other hand, improper technique or overexertion can trigger or worsen inflammation, leading to increased pain and discomfort.
Preventing Risk of Spondylitis While Lifting Weights
Weight lifting may or may not affect everyone and cause spondylitis but taking preventive measures is a must for all. Here are some preventive measures recommended by Rangaraj to reduce the risk of spondylitis while lifting weights.
Focus on Form
Proper technique is crucial when lifting weights. Ensure that you are using the correct posture and alignment to avoid straining your back. For instance, when performing squats or deadlifts, engage your core muscles and avoid rounding your back.
Master the art of Breathing
Proper breathing is crucial during weightlifting, especially for individuals with or at risk for spondylitis. Controlled breathing helps stabilise the core, supports spinal alignment, and reduces the risk of injury. Rangaraj warned, “Avoid holding your breath for too long and practise diaphragmatic breathing.”
Also read: What Is Ankylosing Spondylitis And Why Is It Called Youngster's Disease?
Start with Lighter Weights
If you’re new to weight training or have spondylitis, start with lighter weights and gradually increase the load as your strength improves. This approach minimises the risk of injury and allows your body to adapt to the exercise.
Use Supportive Gear
If necessary, use supportive gear like lifting belts to help stabilise your spine during heavy lifts. However, Rangraj also advised to not rely solely on these aids and focus on building your natural technique, strength, and stability.
Strengthen Core Muscles
According to Rangaraj, a strong core is vital for supporting the spine and reducing the risk of back injuries. Incorporate exercises that target the abdominal and lower back muscles into your routine.
Avoid High-Impact Exercises
High-impact exercises like heavy deadlifts or intense overhead presses can put excessive strain on the spine. Opt for lower-impact alternatives that achieve similar benefits without the added risk.
Consult with a Healthcare Professional
If you have spondylitis or are at risk, it’s essential to consult with a general practitioner or physical therapist before starting a weight training regimen. Work with a good personal trainer who can recommend appropriate exercises and guide you on the proper form to prevent injury.
Rest and Recovery
Adequate rest and recovery are essential for preventing overuse injuries. Ensure that you give your muscles time to recover between workouts and avoid pushing through pain.
Conclusion
While lifting weights does not directly cause spondylitis, it can worsen symptoms in individuals who already have the condition if proper precautions are not taken. Understanding your body’s limitations, focusing on correct techniques, and seeking professional guidance are crucial for safely engaging in weightlifting while managing or preventing spondylitis symptoms. With the right approach, weight training can be a beneficial part of your fitness routine, helping you maintain strength and flexibility without aggravating existing spinal issues.