Whether you’re strength training at the gym or lifting for work, loading your body with weight has profound benefits—but also serious risks if done improperly. From sore backs to more severe muscle tears, lifting injuries are incredibly common and often preventable. In this post, we’re breaking down the most common lifting injuries we see, what causes them, and—most importantly—how you can avoid them.
The Most Common Lifting Injuries
Low Back Strain or Disc Injuries
This is by far the most common lifting-related issue. We see it all the time: someone lifts with a rounded spine or poor bracing and ends up with a strained muscle—or worse, a herniated disc.
Shoulder Impingement or Rotator Cuff Tears
Shoulders take a beating during overhead or unstable lifts. Without proper control or alignment, you’re at a higher risk of straining or tearing the rotator cuff.
Knee and Hip Joint Strain
Improper squatting mechanics (like letting knees cave inward) can overwork the joints. These injuries often develop over time but can be prevented with simple alignment adjustments.
Elbow, Wrist, and Forearm Issues
Heavy gripping, especially in repetitive tasks, often causes tendonitis or inflammation in the forearm. Lifters call it “tennis elbow,” but it happens in deadlifts too.
Muscle Tears and Overuse Injuries
Without proper rest and recovery, muscles don’t heal well between sessions. That can lead to chronic pain or even acute tears under load.
Why These Injuries Happen
Too Much, Too Soon
Progressing too quickly or lifting without warming up can overwhelm muscles and joints—especially under fatigue.
Poor Lifting Mechanics
One of the biggest culprits is form breakdown. Lifting with a rounded back, jerking the weight, or twisting mid-lift dramatically increases injury risk.
Lack of Recovery
Training hard without resting smart leads to form breakdown and fatigue-driven injuries.
Repetitive Stress and Poor Ergonomics
Workplace lifting injuries are often caused by repetition and poor positioning—not just weight. Your technique matters at work just as much as it does in the gym.
Injury Prevention Tips That Work
Warm Up with Purpose
Spend 5–10 minutes prepping the body. Use dynamic movements like bodyweight squats, lunges, or band work to prime key joints and tissues.
Master the Basics of Form
Keep the object close, engage your core, lift with your legs, and avoid twisting. These principles are simple but make a huge difference.
Use the Right Tools
Mechanical aids, lifting belts, or even just a buddy can reduce load and prevent awkward angles. Don’t be afraid to ask for help.
Build Strength in Key Areas
Target your core, glutes, and stabilizing muscles. These support your spine and joints during heavy lifts and help maintain good form.
Rest Like You Mean It
Recovery is when you get stronger. Fatigued muscles are more prone to injury. Take rest days seriously and don’t ignore minor aches.
When to Get It Checked Out
If you’re dealing with pain that’s sharp, radiates into a limb, or isn’t improving after a few days, don’t wait it out. A licensed physical therapist can help determine the cause of your condition and create a recovery plan tailored to your body and goals.
Let’s Keep You Lifting, Safely
You don’t have to stop lifting heavy—lift smarter. With the proper prep, form, and recovery strategies, you can stay strong and injury-free. If you’re experiencing discomfort with lifting or want to build better movement patterns, we’d love to help.
Reach out to us at Lodestar Physical Therapy. Our team specializes in helping people lift pain-free and perform at their best—whether you’re a seasoned athlete, weekend warrior, or just trying to feel stronger in daily life.