Have you ever finished a workout feeling strong and accomplished, only to be greeted by an unexpected, nagging pain in your lower back? You’re not alone! Many people experience this frustrating post-workout discomfort. Whether you’re lifting weights, running, or doing yoga, understanding why your lower back hurts after exercise is key to keeping you on track with your fitness goals. Let’s dive into reasons for the question, “why does my lower back hurt after a workout?”
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As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Is it Normal to have Lower Back Pain After a Workout?
The severity of your pain determines how concerned you should be. Severe low back pain after a workout is not normal. First, let’s define pain: it’s an unpleasant sensory and emotional experience linked to actual or potential tissue damage.
On a pain scale of 0 to 10, where 0 means no pain and 10 means intense pain, a level of 0-5 is typically normal.
Feeling some pain after a workout is common because your muscles have worked hard and might be sore, but this usually resolves after a few days of rest and recovery. However, if your pain level is between 5 and 10, stop working out immediately.
Intense pain often indicates something went wrong during your workout, like lifting heavy weights with poor form. If the pain persists, worsens, or doesn’t go away, it’s important to see a doctor. Ignoring severe pain can lead to more serious issues.
Common Causes of Lower Back Pain Post-Workout
Number 1 Reason for Pain: Poor Posture
Poor posture during workouts or daily activities can stress your lower back muscles and lumbar spine. Maintaining good posture is crucial to prevent pain.
The three most popular exercises where people commonly experience back pain are:
- Deadlifts: This exercise, if performed with improper form, can put significant strain on the lower back, leading to pain or injury.
- Squats: Squatting with poor posture or inadequate core strength can cause back pain, particularly if you’re lifting heavy weights.
- Sit-Ups/Crunches: These core exercises can cause back pain if done with improper technique, especially if you pull on your neck or arch your back too much.
How to Properly Perform Exercises to Avoid Low Back Pain
Deadlifts
Proper Technique:
- Start Position: Stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at your hips and knees to grasp the bar with a shoulder-width grip.
- Set Your Back: Keep your back straight, chest up, and shoulders slightly in front of the bar. Your back should be in a neutral position.
- Lift: Lift with your legs and glutes. Arms are locked. Keep the bar close to your body as you stand up straight. Engage your core and squeeze your glutes at the top.
- Lower: Lower the bar by pushing your hips back, maintaining a straight back until the bar is below your knees, then bend your knees to place it on the ground.
Tips to Avoid Back Pain:
- Keep your back neutral, not rounded.
- Engage your core throughout the lift.
- Use appropriate weights to avoid overloading your lower back.
Squats
Proper Technique:
- Start Position: Stand with your feet shoulder-width apart, toes slightly turned out. Place the barbell on your upper back, not your neck, and grip it with your hands wider than shoulder-width.
- Descend: Keep your chest up, back straight, and core engaged. Push your hips back and bend your knees, lowering your body as if sitting into a chair. Go down until your thighs are parallel to the floor.
- Ascend: Push through your heels to stand back up, keeping your knees aligned with your toes and your back straight.
Tips to Avoid Back Pain:
- Avoid rounding your back; maintain a neutral spine.
- Engage your core to support your lower back.
- Do not let your knees collapse inward; keep them aligned with your toes.
Sit-Ups/Crunches
Proper Technique:
- Start Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head or across your chest.
- Perform the Exercise: Engage your core and curl your shoulders off the ground, keeping your lower back pressed into the floor. Lift your torso toward your knees, then slowly lower back down.
- Avoid Pulling: Do not pull on your neck or head; use your core muscles to lift.
Tips to Avoid Back Pain:
- Keep your lower back pressed into the floor throughout the movement.
- Avoid yanking your neck; let your core do the work.
- Perform the exercise slowly and with control to avoid straining your back.
By following these guidelines and maintaining proper form, you can perform these exercises safely and reduce the risk of experiencing low back pain.
Other Reasons
Muscle Strain
Heavy lifting, improper form, or overworking your lower back muscles can lead to muscle strain. This can cause sharp pain or a dull ache.
Weak Core Muscles
Weak core muscles and abdominal muscles can make your lower back work harder, leading to pain. Core exercises like side planks and bird dog can help strengthen your core.
Improper Technique
Using improper technique, such as poor form during exercises, can cause lower back pain. Always focus on maintaining a neutral position and proper alignment.
Muscle Imbalances
Muscle imbalances between your lower back and other muscle groups, like your hip flexors and hamstring muscles, can lead to pain. Regular exercise and stretching can help correct these imbalances.
Delayed-Onset Muscle Soreness (DOMS)
Feeling soreness a day or two after a workout is normal. This delayed-onset muscle soreness can affect your lower back muscles and is usually not severe.
Back Injury
Back injuries, such as a strain or sprain, can cause lower back pain. If you experience severe pain or a back injury, it’s essential to seek medical advice from a healthcare provider.
Pre-existing Conditions
Conditions like arthritis or herniated discs can cause back pain. If you have these, be extra careful with your workouts.
Preventative Measures Back Pain
Proper Form
Using proper form and technique during workouts is crucial to prevent lower back pain. Avoid improper form and focus on maintaining a straight line with your spine.
Strengthening Exercises
Incorporate strengthening exercises for your core and lower back muscles into your exercise program. These exercises can help support your lumbar spine and reduce pain.
Gentle Stretches
Gentle stretches before and after your workout can improve flexibility and blood flow to your lower back muscles. Try gentle exercises like tai chi or yoga to help with flexibility.
Gradual Progression
Increase the intensity of your workouts gradually to avoid overloading your lower back muscles. This is especially important when doing strength training with heavy weights.
Treatment Options
Rest and Ice
Rest and ice are often the first step in treating lower back pain. Taking a break from exercise and applying ice can reduce inflammation and pain.
Physical Therapy
Physical therapy can be beneficial for treating lower back pain. A physical therapist can provide exercises and stretches to strengthen your back and improve your range of motion.
Chiropractic Care
Chiropractic care can help align your spine and relieve pain. Consider seeing a board-certified sports chiropractor for expert advice.
Massage Therapy
Massage therapy can relax tight muscles and improve blood flow to your lower back. This can help reduce pain and improve your overall comfort.
Water Therapy
Water therapy, such as swimming or water aerobics, can be a gentle form of exercise that reduces strain on your lower back.
When to See a Healthcare Provider
If you experience severe back pain, persistent pain, or symptoms like loss of bowel control, it’s important to seek medical advice. A healthcare provider can help diagnose any underlying medical conditions and recommend the best way to treat your pain.
Expert Tips for Preventing Lower Back Pain
- Warm up before workouts with gentle stretches.
- Focus on core strengthening exercises to support your lower back.
- Use proper technique and form during all exercises.
- Avoid heavy lifting if you’re not trained for it.
- Stay hydrated to prevent muscle spasms and cramps.
- Take rest days to allow your muscles to recover.
- Seek expert advice if you have chronic back pain or a lower back condition.
The Takeaway
Lower back pain after a workout can be frustrating, but the good news is that with proper care and preventative measures, you can reduce and prevent this pain. Always listen to your body and seek medical advice if you’re experiencing severe lower back pain or if your back hurts after every workout. Regular exercise, good posture, and proper technique are key to maintaining a healthy and pain-free lower back.
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