How Daily Habits Contribute to Low Back Pain and How to Prevent It.

Are you aware of how you breathe when you are lifting heavy objects? Are you wondering if you should breathe in or out when you lift? Should you hold your breath? Do you have low back pain when lifting weights? The Bournemouth chiropractors at Charminster Chiropractic Clinic can help you improve your breathing techniques for safer, more effective lifting pain-free!

Summary

Breathing plays a bigger role in lifting than just bringing oxygen to your muscles. The way you breathe actually helps keep your body stable, boosts your strength, and lowers the risk of getting hurt. According to a study by researchers Lamberg and Hagins, people who have weak core stability—like those with lower back pain—often change their breathing patterns when they lift. This change in breathing can make it harder to stay stable and increase the chance of injury.

The study points out that having the right breathing technique is key. There are specific breathing methods, which is breathing deeply into your belly (diaphragmatic breathing), taking a deep breath and holding it briefly during heavy lifts (Valsalva manoeuvre), and breathing out slowly (controlled exhalation). Using these techniques at the right time can make lifting safer and more effective. For people with lower back pain or past injuries, it is very important to focus on building core stability before trying any advanced lifting moves. 

In the end, breathing is a huge part of lifting safely and effectively. With some practice and understanding of how your body works, you can improve your lifting technique, stay safer, and even feel more confident chasing your goals. Whether you are an athlete or lifting to stay fit, using the right breathing techniques can help you lift better and avoid injuries.

Introduction

Breathing is happening on autopilot and actually plays a big role when you are lifting weights or doing any intense exercise. While a lot of athletes and people who work out know that breathing is important (you have probably seen how focused some people are about their breathing), not everyone knows how you breathe can make a huge difference. Using the right breathing techniques can help you stay stable, lift with more power, and avoid injuries—especially when you are lifting something heavy or pushing yourself hard. So, learning to control your breathing is a key part of lifting safely and getting better results!

This article explores why breathing control matters when lifting weights. It explains what Lamberg and Hagins found in their study, talks about the best breathing techniques to use, and gives practical tips for lifting safely. 

How was the Study Carried Out?

Lamberg and Hagins’ study looked at how people with and without lower back pain control their breathing during a simple lowering movement. They chose this movement because it is similar to lifting, where you need core strength to control the weight as you lower it. The goal was to see if having lower back pain affects the way people breathe and engage their core muscles, which could be important for exercises that need stability and good breathing technique.

The study had two groups of people: one with lower back pain and one without. Each person did a simple lowering exercise while the researchers watched how they breathed and how their core muscles worked. To do this, they used special tools to measure the size and timing of each breath, as well as a technique to see how active the core muscles were (electromyography (EMG)). By comparing the results, they could see how people with back pain coordinate their breathing and core strength differently from those without back pain.

Lamberg and Hagins thought that people with lower back pain might change how they breathe or not keep their core stable because they feel uncomfortable or are afraid of hurting themselves. Their study showed that having lower back pain really does affect how well someone can control their breathing. This is very important for anyone who lifts weights or does other physical activities because it can impact their safety and performance.

How Should I Breathe When Lifting?

When you are lifting weights, breathing the right way is super important for staying stable, avoiding injuries, and getting the most strength out of your lifts. If you breathe incorrectly, you could hurt your back, not engage your core properly, and not perform as well. 

Here are some key breathing techniques to consider when lifting.

Diaphragmatic Breathing

Diaphragmatic breathing, also known as “belly breathing,” focuses on using a muscle at the bottom of your chest (diaphragm) instead of just your chest to breathe. This helps you take deeper, more controlled breaths. When you breathe this way, it helps keep your core stable and creates pressure in your abdomen, which protects your spine while you lift. When you are lifting weights, it is really important to use diaphragmatic breathing so that your stomach is stable and ready to support the weight you are lifting.

The Valsalva Maneuver

The Valsalva manoeuvre is a technique that many powerlifters and people who lift heavy weights use. You may actually have used this technique before without knowing; sitting at the toilet and pushing with your belly. You take a deep breath and hold it while pushing down with your belly muscles (abdominal muscles). This helps create pressure inside your belly, which stabilises your spine when you are at the toilet or similar when lifting heavy weights, like during squats or deadlifts. However, you need to be careful using this technique, especially if you have heart problems, because it can raise your blood pressure for a short time. 

IMPORTANT NOTE: 

If this breathing technique either hurts in your lower back, neck, or severe low back pain with radiating pain down the legs, we recommend you to book an appointment with us as soon as possible. It is important that you receive a full assessment to find out where the pain is coming from and decide the best way forward.

Exhale on Exertion

For lifts that are not very heavy, like when you are using lighter weights or doing exercises that build endurance, a good way to breathe is to exhale when you are pushing the weight up or standing back up from a squat. This helps reduce any extra strain on your core and makes your movements smoother and more controlled. For example, when you push a weight overhead or stand up from a squat, breathing out helps you keep a good rhythm and stay in control of the lift.

Lamberg and Hagins’ study suggests that the way you breathe should fit the type of lifting you are doing. For heavier lifts, using techniques that increase pressure in your belly—like the Valsalva manoeuvre—can be better, especially for experienced lifters. On the other hand, when you are lifting lighter weights, it is better to exhale steadily. This helps keep your breathing consistent and avoids putting too much pressure in your belly. 

Our Advice

Here are some practical tips based on the research by Lamberg and Hagins that can help you breathe better while lifting. These tips can boost your performance and help you avoid injuries. 

Check Your Core Stability and Breathing

Before you begin any lifting program, it is really important to know how strong your core is and how well you can control your breathing. Making an appointment with us and receiving chiropractic assessment can help you see how your core strength and breathing techniques are. This is especially important if you have lower back pain or similar issues, because learning to breathe safely and engage your core properly is key to lifting safely. 

Start with Diaphragmatic Breathing Exercises

Practising diaphragmatic breathing outside of the gym can be super helpful for your lifting. Here is an easy exercise to try: lie on your back and put one hand on your belly. As you take a deep breath in, focus on making your belly rise instead of only your chest. This helps you use your diaphragm, which is the muscle that helps you breathe, and it is really important for keeping your body stable when you lift weights. If you make diaphragmatic breathing a part of your daily routine, you will get better at using it when you are working out and get more oxygen into your lungs by each breath! 

Experiment with the Valsalva Maneuver Cautiously

If you are lifting heavy weights, the Valsalva manoeuvre can really help keep your core stable. To get started, practise this technique with lighter weights first, so you can get used to the feeling of holding your breath for a moment while you lift. Just keep in mind that the Valsalva manoeuvre is best for short, intense lifts—such as when you are trying to lift the heaviest weights—rather than for longer sets where you are doing a lot of repetitions.

Prioritise Exhalation for Lighter Lifting Tasks

When you are doing exercises with moderate or lighter weights, it is important to breathe out during the hardest part of the lift. This helps keep your breathing steady and makes it easier without putting too much pressure on your core. For example, exhale when you are pushing weights up over your head or when you stand up from a squat. This way of breathing is really helpful, especially when you are doing a lot of repetitions or working on your conditioning. 

Address Core Stability as a Priority

If you have low back pain, like what was found in Lamberg and Hagins’ study, it can throw off your stability and affect how you breathe. To help with this, try doing exercises that strengthen your core, like planks, bird-dogs, or abdominal bracing (see here for more information). These exercises help your core muscles stay stable on their own, which can prevent you from developing bad breathing habits when you lift weights. 

Monitor and Adjust Based on Your Body’s Signals

If you feel pain or discomfort, especially in your lower back, it could mean there is something wrong with how you are lifting or the weight you are using. If you are feeling uncomfortable while lifting, take a moment to check your breathing and make sure your core is engaged by pressing into your belly making sure it feels firm. 

Are you sure you’re breathing correctly when lifting heavy objects? The right technique makes all the difference in avoiding strain and injury. The Bournemouth chiropractors at Charminster Chiropractic Clinic specialise in teaching effective breathing techniques that make lifting safer and more powerful. We can teach you the right techniques that work for your body and your lifting goals. Do not risk poor form, book an appointment today and receive help for your lower back pain and learn how to lift with confidence and control!

Reference

Lamberg EM., Hagins M., 2012. The effects of low back pain on natural breath control during a lowering task. Eur J Appl Physiol. 112(10):3519-24. Available at: https://pubmed.ncbi.nlm.nih.gov/22307454/