Exercise is meant to make the body stronger, but a poorly performed workout can sometimes do more harm than good. The spine, which supports the body's weight and helps it move, faces considerable pressure during certain gym exercises. Deadlifts , heavy weightlifting and sudden twisting movements are not necessarily dangerous. However, poor technique, excessive loads and ignoring pain can turn an otherwise useful exercise into a source of injury. According to Dr Amit Sharma, Consultant Spine Surgeon, Saifee Hospital, Mumbai, the problem often lies not in the exercise itself but in how it is performed.




Deadlifts: When lifting heavy becomes a problemDeadlifts work several muscle groups, including those around the hips and back. But the exercise demands proper positioning throughout the movement. Rounding the back while lifting, rushing through repetitions or attempting weights beyond one's capacity can increase the mechanical load on the spine.




Dr Sharma explained that deadlifts are not inherently harmful. The concern arises when people compromise their technique or increase weights too quickly. Learning the movement with lighter weights before progressing can help reduce unnecessary strain.




Heavy lifting without building strength firstThere is often pressure at the gym to lift heavier, but strength takes time to develop. Attempting demanding lifts without adequate preparation or supervision can expose the back to excessive stress.




Even a lifting belt cannot make an unsuitable weight safe or compensate for poor technique. The focus should remain on controlled movement rather than the number of plates on the bar.




Sudden twisting and jerky movementsExercises that combine bending, twisting and carrying weights need particular attention. Sudden movements can place additional forces on the spine, especially when the body is already under load.




People with existing back pain , disc degeneration or a recent spinal injury may face greater risks. Controlled movements and appropriate exercise modifications are important.




Working out despite persistent back painA common mistake is treating pain as proof that a workout is effective. Some people continue exercising because they believe discomfort will eventually disappear as their muscles get stronger.




But persistent or worsening pain should not be ignored. Continuing the same movements without understanding the cause can aggravate symptoms and delay recovery.




How to protect the spine during workoutsA safer workout begins with learning the correct technique, choosing manageable weights and increasing resistance gradually. Warming up, allowing recovery between demanding sessions and strengthening core and supporting muscles can also help.




Beginners should seek guidance from a qualified fitness professional. Those with existing spinal conditions may need an exercise plan tailored by a doctor or physiotherapist.




Back pain after exercise deserves attention if it is severe or persistent, or travels down the leg with tingling or numbness. New leg weakness or bladder or bowel dysfunction requires urgent medical attention.




A good workout should build strength, not test how much pain the body can tolerate. Knowing when to correct form, reduce weight or stop exercising is just as important as completing another repetition.



Disclaimer: This article is for general awareness and does not replace medical advice. Consult a qualified doctor for persistent back pain, suspected spinal injury or symptoms affecting movement.