Deadlifts, planks and running: How to protect your spine while exercising

Exercise can strengthen your back and improve spinal health, but poor technique, excessive weights and inadequate recovery can put unnecessary strain on the spine. Neurosurgeons explain how to perform common exercises safely, recognise warning signs and protect your back without giving up your fitness routine.Exercise is an important part of maintaining a healthy spine. From weight training and planks to running and functional workouts, regular physical activity can strengthen the muscles that support the back, improve flexibility and help maintain mobility.However, pushing your body too hard, lifting weights beyond your capacity or increasing workout intensity too quickly can put additional stress on the spine.The solution is not to avoid exercise altogether but to understand how to train safely, maintain proper technique and give your body enough time to recover. According to Dr. Sanjeev Singh, Senior Consultant – Neurosurgery, CK Birla Hospitals, Jaipur, exercises such as deadlifts, planks and functional training can be performed safely when people use the correct technique and increase their workload gradually.CAN DEADLIFTS PUT PRESSURE ON YOUR SPINE?Deadlifts strengthen the back, hips and core muscles. However, lifting weights beyond your ability or losing control of your posture during the movement can increase stress on the spine. Maintaining a controlled posture, learning the correct technique and gradually increasing the weight are important precautions.Dr. Randhir Kumar, Clinical Director and Senior Consultant – Neurosurgeon, Neurointerventionist and Endoscopic Spine Surgeon, CARE Hospitals, Banjara Hills, Hyderabad, also cautions against rounding the back while performing deadlifts, as incorrect form can place unnecessary strain on the spine.The focus should be on controlled movement and appropriate weights rather than lifting as heavily as possible.PLANKS: WHY PROPER FORM MATTERSPlanks help improve core stability and strengthen the muscles that support the spine. However, the exercise can cause discomfort if the lower back starts to sag or you continue holding the position after your form deteriorates.Holding a plank correctly for a shorter duration is better than maintaining the position for longer with poor technique.The aim is to build core strength gradually while maintaining proper alignment throughout the exercise.FUNCTIONAL TRAINING AND RUNNING: AVOID OVERDOING ITFunctional training involves movements used in everyday activities, including lifting, pushing, pulling, bending and squatting. These exercises can improve strength, coordination and balance.However, combining too many movements too quickly, using excessive weights or attempting advanced exercises without adequate preparation can increase the risk of injury.Running can also support fitness, but suddenly increasing distance or intensity may lead to overuse injuries. Dr Kumar recommends progressing gradually rather than making abrupt changes to your training routine.NORMAL MUSCLE SORENESS OR A WARNING SIGN?Mild muscle soreness after a new or intense workout is common and usually improves within a few days. Persistent or worsening pain, however, should not be dismissed as routine post-exercise discomfort.Watch out for these symptoms:Back pain that persists or worsensPain that travels down the arms or legsTingling or numbnessMuscle weaknessPain that interferes with everyday activitiesThese symptoms warrant medical evaluation, particularly if they do not improve or continue to affect movement.Seek urgent medical attention if you experience sudden, severe back pain following an injury, new loss of bladder or bowel control, numbness around the groin or saddle area, or sudden or worsening leg weakness.HOW TO PROTECT YOUR SPINE WHILE WORKING OUTBoth experts emphasise the importance of technique, gradual progression and recovery. A few precautions can help you exercise more safely:Warm up before training: Prepare your body before beginning strenuous activity.Maintain proper form: Avoid compromising your posture to lift heavier weights or complete more repetitions.Increase intensity gradually: Build up weights, running distances and workout difficulty according to your ability.Prioritise recovery: Get adequate sleep, take rest days between demanding sessions and maintain proper nutrition.Listen to your body: Do not push through sharp or persistent pain.Seek expert guidance: If you have an existing spinal problem or are returning to exercise after a significant break, consult a qualified professional about an appropriate training plan.A strong spine is built through consistent exercise, correct technique and adequate recovery, not by pushing through pain. Deadlifts, planks, functional training and running do not automatically harm the back. The key is to choose exercises suited to your fitness level, progress at a manageable pace and recognise when pain requires medical attention.- Ends