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How to lift and save your spine

Like most forms of exercise, weight lifting has many potential benefits for spinal health, but also has the potential to create or worsen back injuries.  Certain types of weightlifting exercises can be particularly stressful to the joints and soft tissues, such as:

  • Clean-and-jerk
  • Dead-lift
  • Snatch
  • Squats


The Tips


  1. Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).
  2. Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
  3. Maintain good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while maintaining a slight arch in your lower back.
  4. Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don’t twist as you lift.
  5. Hold the load as close to your body as possible, at the level of your belly button.
  6. Use your feet to change direction, taking small steps.
  7. Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
  8. Set down your load carefully, squatting with the knees and hips only.

Holistic chiropractors specialize in curing back problems without resorting to drugs or invasive methods.  Unlike medical doctors, they will not prescribe painkillers, which can mask your symptoms without solving the problem, and cause bad side effects.  And chiropractors will not recommend unnecessary surgery.  Every year, 200,000 people undergo operations for lower back pain, and it fails completely in about 20% of the cases.  Three out of five patients continue to have back pain after surgery.  Therefore, it seems clear that natural treatments are preferable.

Holistic chiropractors gently manipulate your spine, removing nerve interference and pressure on vertebral discs.  They adjust the vertebrae to correct misalignments which can cause pain.  Modern chiropractors also employ a number of other techniques to produce dramatic relief for backache sufferers.

After correcting the initial problem, they then teach you how to avoid reoccurrence, through rehabilitative exercises and healthy habits.  The do not create the dependent relationship that traditional doctors do.  Instead, they treat their patients as partners in the healing process.