Six months ago, a 20-year-old engineering student from Noida signed up for a neighbourhood gym to bulk up and develop a muscular body. Without any medical evaluation, he followed weight lifting routines to build muscle mass and had various protein and creatine supplements to power up muscle growth. All on the advice of his gym instructor. In two months, he developed lower back pain. A few days later, he showed up at the orthopaedic OPD of AIIMS (All-India Institute of Medical Sciences), Delhi with a tingling pain radiating to his legs.

Dr Bhavuk Garg, professor of orthopaedics, was not surprised by his condition at all. Of late, he has been seeing too many 20-year-old patients of low back pain, driven as they are by building muscle mass rapidly, primarily through weight lifting and growth-boosting supplements. “Sudden muscle gain from weight lifting, especially those which are not graded, customised or medically supervised, can strain and injure your back, leading to disc problems or fractures in your spine,” says Dr Garg. Excerpts:

What happens to the spine when young people begin lifting weights suddenly?

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The lumbar spine, located in the lower back, contains five intervertebral discs. These are located between the five lumbar vertebrae, numbered L1 through L5. They act as cushions and shock absorbers, allowing for movement and flexibility in the spine. When your body lacks form and technique and your instructor still puts you through deadlifts and leg presses, they can generate significant compressive forces on the spine. These can damage intervertebral discs, causing them to bulge. A bulging disc occurs when the soft, gel-like centre of the disc pushes against the outer ring. This is what we call a herniated disc or slipped disc. What’s concerning is the incidence of multiple disc bulges in young people.

An MRI of the boy’s lumbar spine revealed multi-level disc herniations from L2-S1, with posterior protrusions that had compressed nerves, leading to tingling, pain and numbness. Besides improper lifting, other factors like ageing, obesity, and pre-existing spinal conditions can also increase the risk of disc bulges.

What is the role of supplements in spinal damage?

In the boy’s case, we stopped all muscle-building supplements and powders, stopped weight training temporarily and began a supervised physiotherapy and core-strengthening programme. The booming fitness industry has seen a parallel rise in aggressive marketing of supplements, often with little or no medical supervision and science-backed evidence. Some of these products can lead to dehydration, electrolyte imbalance and altered collagen metabolism — all of which can negatively impact spinal disc health.

Besides, supplements are unregulated and contain unknown substances like steroids and heavy metals.

What do young people do wrong while lifting weights?

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There is a growing trend of what we call “ego lifting” — lifting weights beyond safe limits, encouraged by social media influence and poor gym supervision. When combined with altered body mechanics due to a rapid increase in muscle size and weight gain from supplements, the spine is put under unnatural stress.

Using correct form, engaging core muscles, and progressively increasing weight can help minimise the risk of disc injuries during weightlifting. Consult a healthcare professional or certified trainer for guidance on proper lifting techniques and exercise selection, especially if you have a history of back pain or spinal issues.

What about a recovery protocol?

In this case, we introduced the young man gradually to core strengthening exercises (like planks, crunches) and spine isometric exercises (like wall squats and side planks). For pain, we advised medication and heat therapy. For diet, we recommended use of natural protein sources. The goal of fitness should be long-term health, not short-term aesthetics.

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