Back pain is a topic that sparks worry, especially when it’s linked to spinal loading. You’ve probably heard that lifting heavy or bending the wrong way will “blow out a disc,” leaving you in perpetual pain. But what if that’s not the whole truth? A recent scoping review sheds light on the actual impact of spinal loading, busting some long-held myths that may surprise you.
The information for this article is largely based on the expertise from Dr Layne Norton, a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. Besides being a coach, he also commands his YouTube channel in which he talks about science and fitness intertwined, sometimes breaking down scientific studies that come out so people can make better-informed decisions in their fitness journey.
Table of Contents
The Truth About Spinal Loading
- Spinal loading doesn’t predict back pain or injury.
- Reducing spinal loading isn’t a guaranteed path to preventing pain or speeding up recovery.
- Our tissues are adaptable and capable of handling progressive loads.
You’d expect lifting weights to be risky for your back, right? Yet, this review, which analyzed over 20 studies, found that loading the spine isn’t the culprit for injuries or delayed recovery. In fact, stopping all spinal loading could even work against you.
Why Your Spine Isn’t as Fragile as You Think
People often imagine their spine as fragile glass, waiting to shatter at the first wrong move. But guess what? Your body isn’t that delicate. The tissues adapt, meaning the more you progressively load them, the better they get at handling it. It’s like when you train your muscles; they strengthen to manage new challenges.
Hormesis is the key term here—a process where controlled, gradual exposure to stressors actually makes tissues more resilient. This adaptability is why strength training has been shown to reduce lower back pain in the long run.
Real-Life Examples of Resilience
Consider top athletes. There are lifters who pull heavy weights with what might look like risky form, and they’re fine. On the flip side, some lifters with picture-perfect posture experience pain. It’s not black and white.
A striking case is the French powerlifting champion Leo Bava. She squats with her knees caving in and leans far forward, yet she has never experienced knee injuries. Why? Her body has adapted to these movements over time. Her resilience isn’t a fluke—it’s proof of how tissues adapt when given time and consistent exposure to stress.
The Biggest Predictor of Injury? Recovery Status
It’s easy to blame injuries on a single, awkward movement, but that’s often a red herring. The most significant factor is recovery. Ask yourself:
- Are you well-rested?
- Have you managed your stress?
- Is your training load progressing in a way your body can handle?
Even elite powerlifters, like those training to push their limits, pay attention to these details. They might add just 5 or 10 pounds a week, even if their numbers say they could handle 25, to stay within their recovery capacity. Overloading too fast can tip you from strength-building into the danger zone.
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Adjusting Your Expectations
Nobody’s immune to back pain—not even the strongest among us. But understanding the context helps. Training at a high intensity, like prepping for a powerlifting meet, carries more risks than a general strength program. Yet, the takeaway is clear: you don’t need to fear progressive spinal loading.
Common Misunderstandings and the Way Forward
Myth: You got injured because you moved “wrong.”
Reality: Most injuries aren’t due to a single wrong move but a combination of fatigue, inadequate recovery, and stress. Spines are built to bend, twist, and handle loads, especially when conditioned properly.
Myth: Perfect form will keep injuries at bay.
Reality: Good form helps, but tissues adapt to various positions. Training in multiple positions can actually make your body more resilient.
Myth: Corrective exercises alone will save you.
Reality: They help, but they’re not a cure-all. Long-term resilience comes from gradually introducing stressors and training through a variety of movements.
Why Strength Training Can Reduce Pain
It might sound contradictory, but lifting weights doesn’t just not cause back pain; it can actually reduce it. The rationale? Your body gets accustomed to those loads. When your back and core muscles are engaged regularly, they act as a natural brace, supporting your spine more effectively.
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Final Thoughts: Train Smart, Not Just Hard
While form and caution have their place, fearing spinal loading isn’t the answer. Back pain is multifaceted and often influenced by how well your body recovers from training, your sleep, and stress levels. Train progressively, be mindful of your recovery, and remember that your body isn’t as breakable as you’ve been led to believe.
Back pain doesn’t have to mean avoiding spinal loading forever. In fact, the research backs it up: being active and lifting, done right, could be just what your body needs.
image sources
- Cat Cow Pose: Anastasia Shuraeva on Pexels
