Back Pain from Shoulder Press: Causes, Prevention, Exercises

Back Pain from Shoulder Press: What You Need to Know

Shoulder press is a staple exercise in many strength training routines. It works several muscle groups in the shoulders, arms and upper back. However, incorrectly performed shoulder presses or pressing too heavy of weight can lead to back pain.

Back pain from shoulder press often occurs from poor form, lifting too much weight or pre-existing back injuries. Understanding proper shoulder press technique, your physical limitations and ways to modify the exercise can help you continue shoulder pressing while avoiding back pain.

Common Causes of Back Pain from Shoulder Press

Here are some of the most common reasons you may experience back pain from shoulder press exercises:

Poor posture - Arching your lower back during the press puts strain on the spine.
Lifting too heavy - Using more weight than you can handle with proper form stresses the back.
Pre-existing back injury - Shoulder pressing can aggravate disc problems, muscle strains, etc.
Weak core - Insufficient core strength contributes to poor stability during the press.
Fatigue - Back pain can set in as the muscles tire, causing form to break down.
Joint restriction - Limited shoulder mobility alters mechanics and shifts stress to the back.

Proper Shoulder Press Form to Avoid Back Pain

Follow these form cues when shoulder pressing to avoid excessive stress on the spine:

Keep your core braced - Draw your belly button in toward your spine to keep a neutral back position.
Do not arch your lower back - Maintain the natural slight arch without overextending.
Keep your knees soft - Avoid locking out your knees which can cause hyperextension.
Keep elbows forward - Flaring the elbows out wide can strain the shoulders and back.
Use a full range of motion - Lower the weights to just below ear level to work the muscles through a full contraction.
Move slowly and control the weights - Do not use momentum or bounce the weights.

Modifications to Reduce Back Pain from Shoulder Press

If standard shoulder presses cause back discomfort, try these modifications:

Use lighter weight - Reduce the amount of weight to allow for proper form.
Modify your grip - A neutral grip often feels better on the shoulders and back than a pronated grip.
Sit or bend knees slightly - Removing the challenge of standing can improve stability.
Use an adjustable bench - Adjust to an incline of 30-45 degrees to provide back support.
Do unilateral presses - Work one shoulder at a time to better control form.
Substitute machine shoulder press - The fixed path of motion can be easier on the back.

Preventing Back Pain from Shoulder Press

You can take proactive steps to avoid developing back pain when shoulder pressing:

Start with bodyweight - Master the movement pattern before adding weight.
Build your core strength - Strong abdominal and back muscles enhance stability.
Warm up properly - Thoroughly warm up the shoulders before pressing heavy weight.
Increase weight gradually - Slowly add weight over time to adapt strength levels appropriately.
Listen to your body - If something hurts or feels off, stop and reassess your form.
Avoid overtraining - Allow for adequate recovery between shoulder workouts.

When to Seek Help for Shoulder Press Back Pain

See your doctor or physical therapist if you experience:

Sharp, stabbing back pain during or after pressing
Numbness or tingling in the back, arms or hands
Loss of strength in the upper body
Pain lasting more than a few days
Pain impacting daily activities

These may indicate an underlying injury or condition requiring professional treatment. A physical therapist can assess your shoulder press form, recommend technique modifications and prescribe appropriate stretches and strengthening exercises.

Exercises to Relieve and Prevent Back Pain from Shoulder Press

Including targeted stretches and corrective exercises in your program can help relieve back pain from shoulder pressing and reinforce proper movement patterns to prevent re-injury. Here are some to try:

Child's Pose

This resting yoga pose gently stretches the lower back muscles.

Kneel on the floor and sit back on your heels.
Reach your arms forward and lower your chest between your thighs.
Hold for 30 seconds, breathing deeply.

Kneeling Lat Stretch

Opens the latissimus dorsi muscles between the spine and shoulder to relieve compression.

Kneel on one knee and place the opposite foot forward.
Lean your hips forward until you feel a stretch in your lat.
Hold for 30 seconds then switch sides.

Thoracic Spine Rotation

Twists mobilize the mid and upper back to encourage proper posture and scapular positioning.

Sit or stand with good posture.
Clasp your hands together and raise arms to shoulder height.
Rotate your torso to one side, hold for 5 breaths then alternate.

Scapular Retractions

Strengthens the mid-back muscles to improve posture and shoulder stability.

Sit or stand holding good posture.
Pinch shoulder blades together and hold for 5 seconds.
Slowly return to neutral and repeat 10-15 times.

Plank

Tones the core muscles to provide stability during shoulder presses.

Start in push up position, resting on forearms.
Maintain neutral spine from head to hips.
Hold for 30-60 seconds, 3-5 sets.

When to See a Doctor for Shoulder Press Back Pain

While minor discomfort often resolves with rest and proper form, seek medical attention if you experience:

Persistent or worsening pain
Pain, tingling or numbness radiating down one or both arms
Muscle weakness in the shoulders or back
Pain interrupting sleep
Pain with coughing, laughing or deep breaths

These may indicate something more serious like a strained muscle, bulging disc or pinched nerve. A doctor can provide an accurate diagnosis and prescribe medication, therapy or other treatments to properly heal any injuries.

A physical therapist can also evaluate your shoulder press form and function. They may recommend temporary activity modifications, postural correction, therapeutic exercises, manual therapy and other interventions to get you pressing pain-free again.

When to Return to Shoulder Pressing After Back Pain

How long you should rest from shoulder pressing depends on the source and severity of your back pain. Here are some general timelines:

Muscle strain - After initial rest, can often return to shoulder press with modifications in 1-2 weeks.
Disc injury - Avoid pressing for 2-4 weeks to allow the disc to heal.
Arthritis - Flare ups may take 2-3 weeks to subside before cautiously returning.
Poor form - Can usually press again in 1-2 weeks after correcting technique.

Always consult your doctor or physical therapist before returning to shoulder pressing after experiencing back pain. Progress slowly and stop immediately if any pain returns.

Tips for Returning to Shoulder Press After Back Pain

Warm up thoroughly before pressing
Use very light weight at first
Focus intently on perfect form
Only do a few sets the first several workouts
Closely monitor pain levels
Stop immediately if pain reoccurs

Continuing shoulder presses despite back pain can lead to serious injuries. Learning proper form, building core stability and practicing corrective exercises can help you press safely long-term. Consider working with a trainer or physical therapist to guide you.

Shoulder press is an effective upper body exercise when performed correctly. But improper form or overexertion can put undue strain on the back. Understanding and addressing the root causes of pain, improving movement patterns and listening to your body can allow you to keep shoulder pressing as part of your routine.

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.