Pump Iron Pain-Free: The Weightlifter's Recovery "Pump"

For weightlifters, it’s not a question of if, but when—and then when again: Strength training and powerlifting often lead to low back pain or injuries. If your goals include hypertrophy or improving your one-rep max (ORM), your lumbar spine will eventually rebel against you, and it likely won’t be a one-time issue. This is not intended to discourage you from pursuing gains or exceeding your ORM. However, if you plan to lift heavy, you should become acquainted with a device that has sold over three million units and is endorsed by one of the most well-known neurologists — C. Normal Shealy, M.D., the first physician to specialize in resolving chronic pain. This recovery product can help you maximize your gym performance without enduring debilitating pain.

Before introducing this pain-prevention and recovery device for weightlifters, let’s identify the threats weightlifting poses to the lower back.

Which Lifts Are Most Likely To Cause Low Back Pain?

Injury rates among weightlifters are notably lower than those in contact sports, ranging from 1.0 to 4.4 injuries per 1,000 workout hours. This is positive news according to researchers from New York University’s (NYU) Grossman School of Medicine as reported in the Journal of Bone and Joint Surgery. 

However, the lower back consistently ranks as one of the top two injury sites for weightlifters, accounting for between 23% to 59% of all injuries. 

It probably comes as no surprise to learn that squats and deadlifts are the two lifts most commonly associated with low back pain.

What Types of Injuries Are Most Common Among Weightlifters?

According to the NYU researchers, of the many etiologies of back pain, weightlifters are most likely to be diagnosed with:

• Muscle strain or ligamentous sprain
• Degenerative Disc Disease
• Disc herniation: When the soft, gel-like center of a spinal disc pushes through a tear in the tougher exterior, potentially pressing on nearby nerves and causing pain.
• Spondylolysis: A stress fracture in one of the vertebrae, often caused by repetitive strain or overuse, especially in athletes.
• Spondylolisthesis: When one vertebra slips forward over the one below it, often causing pain and nerve compression.
• Lumbar Facet Syndrome: Inflammation of small, stabilizing joints located between and behind adjacent vertebrae in the spine, allowing for flexibility and movement.

And no surprise here, the heavier the weights, the greater the risk of injury to the lower back. A study by Finnish researchers published in the journal, Spine, found that “maximal weight lifting was associated with greater degeneration throughout the entire lumbar spine.” Disc degeneration and bulging were the most common injuries sustained among weightlifters.

Weightlifting’s Impact On The Lumbar Spine

No pain, no gain, right? Most serious weightlifters experience some discomfort in their lower back. While minor discomfort can often be managed, ignoring lumbar strain can lead to long-term consequences, including chronic pain, reduced mobility, and spinal disc issues, such as those mentioned earlier. Addressing lower back pain as soon as possible—and preventing it even if no discomfort is present—is crucial for ensuring you can continue lifting safely for many more years to come.  

Beyond the Pump: Why Recovery Matters

Any serious lifter worth their salt understands the importance of recovering from microtears in muscle fibers and connective tissue. So we’ll spare you the lecture of obvious recovery tips such as rest, nutrition, hydration, supplementation, stretching and flexibility exercises.

One area where many weightlifters could improve is in preventing lumbar spine injuries and addressing minor, persistent lower back tightness before it progresses into more serious issues.

This is where Posture Pump® can help.

What is Posture Pump®? 

Posture Pump® devices counteract the effects of weightlifting on the lumbar spine by utilizing a patented technology—Expanding Ellipsoidal Decompression (EED®). EED® technology hydrates and decompresses the spinal discs. 

When a weightlifter uses a Posture Pump®, the device gently shapes and decompresses the spine’s natural curves, alleviating pressure on the intervertebral discs. This process enhances the flow of nutrient-rich fluids to the discs, promoting rehydration and helping to repair the microtears and stress-induced damage caused by heavy lifting.

—-> See Posture Pump® in action here.

The Posture Pump® decompression mechanism helps to realign the spine, reducing the compressive forces that can lead to lumbar strain and facet joint inflammation. By restoring the natural curvature of the spine and improving disc health, Posture Pump® helps to reduce lower back pain, enhances spinal flexibility, and supports overall spinal stability. This, in turn, helps weightlifters maintain proper posture and form during workouts, mitigating the long-term risks associated with lumbar strain and promoting a healthier, pain-free lifting experience.

How Long Does It Take To Use A Posture Pump®?

Going to the gym, showering, and managing post-workout nutrition all take time. Fortunately, using the Posture Pump® requires only a few minutes, typically 15 or less. You can use the device before or after a workout to alleviate muscle tension and promote spinal health. It’s also convenient to use in the morning or right before bed, or whenever fits best into your schedule. 

Don’t wait until lower back pain becomes unbearable, and don’t rely on nonsteroidal anti-inflammatory drugs to mask the discomfort. Invest in your spinal health starting now. For more information on how Posture Pump® devices can help you stay active at the gym for years to come, visit the research section and product reviews. Your muscles will thank you!

“I basically consider it a miracle device, by far it has been the best thing I have ever used on my back. I am now lifting weights twice a week which I have not been able to do for probably 6 years.”

— M. L., United States Army Veteran, Ashburn, VA

References: 

Ross R, Han J, Slover J. Chronic Lower Back Pain in Weight Lifters: Epidemiology, Evaluation, and Management. JBJS Rev. 2023 Jun 14;11(6).

Videman T, Sarna S, Battié MC, Koskinen S, Gill K, Paananen H, Gibbons L. The long-term effects of physical loading and exercise lifestyles on back-related symptoms, disability, and spinal pathology among men. Spine (Phila Pa 1976). 1995 Mar 15;20(6):699-709.