Causes and Prevention of Back Pain After Working Out - When to See a Doctor

Causes and Prevention of Back Pain After Working Out

It's not unusual to experience some achiness in your back after an intense workout. But when is post-exercise back pain normal soreness and when is it a sign of injury? This comprehensive guide covers common reasons for back pain after working out along with tips to help prevent and treat it.

Why Does My Back Hurt After Working Out?

There are several possible causes of back pain following exercise:

• Muscle strain from overexertion, especially in new activities
• Poor lifting techniques and improper form
• Lack of flexibility or mobility in the back
• Excessive impact from running/jumping
• Inadequate core strength to support the spine
• Dehydration causing muscle cramps
• Pre-existing back injury or condition

Activities Most Likely to Cause Post-Workout Back Pain

Certain exercises carry a higher risk of back pain either during or after the activity:

• High-impact workouts like running, plyometrics, HIIT
• Heavy strength training - deadlifts, squats, kettlebell swings
• Olympic lifts - cleans, snatches
• Twisting moves - Russian twists
• Yoga poses like wheel, plow, camel
• Sports involving quick pivots and cuts - tennis, basketball, hockey

Tips to Prevent Workout-Related Back Pain

You can reduce your chances of post-exercise back pain by:

• Stretching and warming up adequately before workouts
• Maintaining proper form and technique when lifting weights
• Increasing training intensity gradually instead of suddenly
• Building core stability and balance
• Using good running shoes to absorb impact on hard surfaces
• Staying well-hydrated before, during, and after exercising
• Listening to warning signs like muscle tightness or spasms

Common Types of Back Pain After Working Out

Understanding the type of back pain you're experiencing can help guide the right treatment approach.

Muscle Soreness

Delayed onset muscle soreness (DOMS) causes aching, stiffness, and tenderness peaking 24-72 hours post-workout, especially after strength training or new activities. Applying heat, massaging, gentle stretches, and over-the-counter pain medications provide relief.

Muscle Strains

Overexertion can overstretch or tear muscles in the back. This causes sudden pain and spasms during activity. Rest, ice, compression, and NSAIDs help heal strained muscles.

Bulging or Herniated Discs

Heavy lifting with improper form can injure spinal discs. This compresses nerves causing shooting pain, numbness or tingling down the legs. See a doctor for evaluation and possible physical therapy or other treatments.

Spinal Stenosis

Narrowing of the spinal canal from arthritis puts pressure on the spinal cord and nerves. Exercise often triggers cramping, weakness, and radiating leg pain. Avoiding certain moves and strengthening core muscles can help.

When to See a Doctor for Back Pain After Working Out

See your doctor if you have:

• Sudden, acute back pain during activity
• Inability to return to working out due to ongoing pain
• Persistent pain lasting over 1 week
• Severe pain disrupting sleep or daily activities
• Pain, numbness or tingling radiating down the legs
• Weakness, cramping, or loss of coordination in legs
• Loss of bowel or bladder control (emergency)

Severe or worsening back pain after working out may require medical treatment. Seeking early care can help diagnose any serious injuries or spinal conditions.

Treatments for Back Pain After Exercise

Treatment options for post-workout back pain include:

Rest

Avoid strenuous activity for a few days to allow injured muscles and tissues to heal. Apply ice packs to reduce pain and inflammation.

OTC Medications

Anti-inflammatory drugs like ibuprofen can relieve soreness and pain. Muscle relaxants ease spasms from strained back muscles.

Heat Therapy

Applying heat pads or warm compresses loosens up tight muscles and increases blood flow to accelerate healing.

Massage

Massage therapy helps relieve muscle tension, spasms, and post-workout aches. Focus on the lower back, hips, and legs.

Chiropractic Adjustments

Spinal manipulation from a chiropractor can provide relief from back pain caused by misalignments or joint dysfunction.

Physical Therapy

Supervised stretching, exercises, ultrasound therapy, and other modalities help strengthen the back and core muscles.

Preventing Future Back Pain During Workouts

Make the following changes to avoid recurring back pain when working out:

Improve Flexibility

Daily stretching, yoga, and foam rolling will increase flexibility in the back, hips, and hamstrings to allow a fuller range of motion during exercise.

Strengthen Core and Glutes

Building core stability and gluteal strength takes pressure off the back muscles and spine for better support.

Use Proper Form

Keep good posture and engage core muscles during strength training. Don't sacrifice form for heavier weight.

Avoid Overdoing New Activities

When trying a new exercise, gradually increase time and intensity rather than pushing too hard too soon.

Wear Supportive Shoes

Cushioned, stable athletic shoes reduce impact on the back during running or high intensity workouts.

Listen to Your Body

Stop exercise immediately if you feel sharp back pain, muscle spasms, or nerve symptoms in your legs.

When Back Pain After Exercise Needs Emergency Care

Seek immediate medical help if you experience:

• Sudden, excruciating back pain
• Loss of bowel or bladder control
• Paralysis or inability to move the legs
• Numbness in the inner thighs or genital area

These can indicate a spinal cord injury or cauda equina syndrome requiring emergency decompression surgery.

Don't Delay Urgent Evaluation

Rapid treatment within 48 hours for serious nerve-related symptoms can prevent permanent dysfunction. Seek ER help promptly.

Better Safe Than Sorry

While rarely an emergency, it's always best to get checked out quickly for severe post-workout back pain. Early intervention improves outcomes.

Call An Ambulance If Needed

For paralysis or loss of bowel/bladder control, call 911 instead of driving yourself. Ambulance crews can provide stabilizing treatment en route.

Back pain after a workout is often just soreness, but sudden severe pain requires immediate medical attention to avoid complications.

When to Return to Exercise After Back Pain

If you develop back pain after working out, when can you safely resume exercise? Follow these general guidelines for recovery:

Rest Acute Injuries

Take 1-2 weeks off from aggravating activities at the first sign of injury until pain markedly improves.

Go Slow When Returning

Ease back into exercise gently. Avoid high impact activity or heavy weights that triggered the initial pain.

Stop If Pain Returns

Halt activity and allow more rest if your back pain flares up again while exercising.

Build Up Slowly

Gradually increase the intensity, duration, frequency, and resistance over several weeks.

Check with Your Doctor

Get medical clearance before resuming exercise after a serious back injury or pain lasting over 2 weeks.

Returning too soon, overdoing activity, or pushing through pain can lead to even worse back muscle strain or disc damage.

Exercises to Ease Back Pain After a Workout

Gentle stretches and exercises can help relieve post-workout back pain and expedite healing. However, modify or avoid moves that worsen pain.

Knee to Chest Stretch

Lying on back, hug one knee at a time to chest for a soothing lower back stretch.

Child's Pose

On hands and knees, sit hips back to heels and stretch arms forward to gently extend the back.

Press-ups

Lying on stomach, press upper body off floor using arms for a mild back extension.

Bridge Pose

Raise hips off floor to gently strengthen and stretch lower back muscles.

Pelvic Tilts

Lie on back with knees bent and rock hips forward and back to loosen up lower spine.

Focus on relaxing the back rather than stretching too intensely. Stop any exercise that worsens pain.

When to See a Physical Therapist for Back Pain

Seeing a physical therapist can be beneficial if you have:

• Acute back injury limiting daily function
• Chronic back pain lasting over 3 months
• Recurring back pain from exercise
• Weak core muscles or poor flexibility
• Postural problems contributing to pain

A physical therapist can prescribe stretches, exercises, and activity modifications tailored to your specific back condition and needs.

Reduce Risk of Re-injury

Physical therapists teach proper lifting form, posture, and movement patterns to prevent re-aggravating back injuries.

Provide Hands-on Treatment

Modalities like ultrasound, electrical stimulation, and massage administered by a PT can relieve back muscle spasms and pain.

Improve Fitness Safely

Physical therapists design tailored exercise programs that strengthen the back and core without straining injured tissues.

Consulting a physical therapist can facilitate recovery and help you resume working out safely after back pain.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.