Are you a weight lifter looking to improve your form and avoid back injuries? Pay close attention to these two subtle mistakes that could be harming your spine and overall lifting performance.

Firstly, let’s talk about cervical flexion during exercises. Many lifters tend to overlook the positioning of their neck while performing movements such as bicep curls or bench presses. By flexing the neck or looking down while lifting, you could be compromising the electrical signals sent from your brain to your muscles, leading to decreased strength and potential injury.

Additionally, back hyperextension during the standing press is another common issue among lifters with tight muscles. Overarching the lower back can lead to compression of the lumbar spine, potentially causing herniated discs and dysfunction in the posterior chain. Improving shoulder and thoracic spine mobility, as well as engaging the glutes during pressing movements, can help prevent this harmful positioning.

To address these issues, focus on improving tissue quality through foam rolling and lacrosse ball rolling, targeting key areas such as the lats, pecs, glutes, hamstrings, and hip flexors. Strengthening weak areas in conjunction with improving tissue quality can lead to better lifting techniques and ultimately safer workouts.

While it may be necessary to decrease the weight lifted initially, prioritizing proper form and spine health will benefit you in the long run. By making these minor adjustments, you can enhance your lifting performance and reduce the risk of injury. So remember, take care of your spine and prioritize proper form to maximize your workout results.