Understanding Lower Back Pain After Working Out
It's not uncommon to experience some achiness or soreness after a tough workout that challenges your lower back. However, sharp or shooting back pain that lingers for more than a couple days may indicate an underlying issue that needs medical attention.
Why Your Lower Back Hurts Post-Workout
There are a few reasons why you may have lower back pain after a workout:
- Muscle strains - Overworking muscles can lead to microscopic tears and inflammation.
- Improper form - Using incorrect technique and posture during exercises puts excess strain on the lower back.
- Pre-existing conditions - Some underlying lower back problems like a herniated disc may flare up.
Exercises That Commonly Cause Lower Back Pain
Certain exercises are more likely to provoke lower back discomfort or injury:
- Deadlifts
- Squats
- Good mornings
- Olympic lifts like the snatch and clean-and-jerk
- Weighted spinal extensions
- Twisting motions with resistance bands or cables
Tips to Prevent Lower Back Pain During and After Workouts
Making some adjustments to your training regimen can help decrease post-workout lower back pain:
Always Warm Up
Take 5-10 minutes to warm up before strength training with some light cardio and dynamic stretches to increase blood flow and range of motion.
Use Proper Form
Pay close attention to technique - maintain a neutral spine without excessive arching or rounding.
Control the Tempo
Perform movements slowly and with control rather than jerky momentum.
Work on Core Strength
Build up abdominal and lower back muscles to better support the spine with planks, bridges, and other stabilizing moves.
Listen to Your Body
If an exercise causes shooting or worsening pain, stop immediately and reassess your form.
Avoid Overtraining
Take regular rest days to allow your lower back muscles to fully recover before the next intense workout.
What to Do When Your Lower Back Hurts After Working Out
Apply Ice
Ice the tender area for 15 minutes a few times a day to reduce inflammation and ease spasms.
Try Heat
Alternate using a heating pad to increase blood flow and loosen tight muscles.
Massage the Area
Have a partner gently massage the lower back or use a foam roller or massage gun yourself.
Take Anti-Inflammatories
Over-the-counter meds like ibuprofen can temporarily alleviate pain and swelling.
Do Extension Stretches
Gently stretch the lower back with exercises like lying knee to chest and cat-cows.
See a Physical Therapist
Seek guidance prescribing targeted stretches and strength training from a back pain specialist.
When to See a Doctor for Lower Back Pain
Consult your physician if you experience:
- Difficulty with bowel/bladder control
- Numbness in the legs
- Fever along with back pain
- Pain lasting over 1 week
These can indicate something more serious like a slip/herniated disc, spinal stenosis, or infection.
Prevent Future Lower Back Injuries
Here are some final tips to avoid recurrent lower back pain episodes:
- Lift objects properly by hinging at the knees first.
- Maintain ideal weight to reduce strain on the back.
- Sleep on your side with a pillow between knees.
- Invest in an ergonomic chair and workstation setup.
- Strengthen core and glutes through regular exercise.
With some preventive lower back care, you can keep pain at bay and continue exercising safely.
FAQs
Is it normal for my lower back to hurt after strength training?
Some muscle soreness in your lower back after exercise is common and typically subsides within a couple of days. Sharp, persistent pain could indicate an injury.
What exercises should I avoid if I'm prone to lower back discomfort?
Steer clear of deadlifts, squats, good mornings, weighted spinal extensions, olympic lifts, and exercises involving twisting motions which place a lot of pressure on the lower back.
Should I workout again if my back is still a little sore?
It's best to rest your back completely until pain and inflammation is gone before training the same muscle groups intensely again.
How can I relieve lower back pain after my workout?
Applying ice packs, taking anti-inflammatory medication, doing gentle stretches, and getting a massage can help alleviate post-workout back discomfort.
When should I be concerned about ongoing back pain?
See your doctor if pain lasts over 1 week, you experience numbness/tingling in your legs, have trouble with bowel/bladder control, run a fever, or have unexplained weight loss.
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.
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