“No pain, no gain” gets thrown around a lot in the world of fitness. But there are different degrees and causes of pain. Nearly everyone experiences lower back pain at least once in their life, often due to poor posture, so it’s not surprising that this is a common concern when it comes to working out.
But this doesn't mean you have to accept back pain as a side effect of exercising. In fact, there are ways to prevent and treat back pain so you can continue your fitness journey without any interruptions.
Below, we'll discuss common causes of lower back pain after workouts, whether you should be worried about it, and tips for avoiding and managing back pain.
Some soreness or tension in the lower back after a good workout is normal. It could just be your muscles adjusting to new movements. But if the pain gets worse and doesn't seem to quit, there might be an underlying root cause, such as:
Imagine the mental exhaustion and headache you’d feel attempting Wordle on zero sleep. That’s how your body feels when you rush into a workout, which is a recipe for pain and injuries.
Warming up before a workout is crucial. It increases circulation to your muscles, making them more pliable and easier to move without pain. Getting straight to intense movements strains your muscles and joints, leaving you open to injury.
Here are some effective warm-up and cool-down exercises to get your mind and body ready for a workout:
It’s tempting to end a workout when you finish that last rep, but loosening up your muscles is essential. Stretching helps increase your range of motion, reduce muscle tension, and prevent injury. It also allows blood and nutrients to reach muscles faster, promoting better muscle recovery.
For maximum back soothing, try doing full-body stretches, and give extra love to your:
Hold each stretch for 30–60 seconds in problem areas and repeat on both sides. Avoid bouncing during stretches, as it can cause tiny muscle tears, leading to pain and stiffness. Instead, focus on slow and controlled movements.
We know you’re pumped and excited to reach your goals and see how much weight you can lift or how fast you can complete a run. Your body just needs to catch up with that enthusiasm! Many injuries are preventable by taking it slow and steady.
Gradual progression allows your body to adapt and build strength to handle heavier weights and intense movements. Without this slow build-up, you risk straining your muscles and joints, leading to back pain.
For weightlifting, start with lighter weights and focus on your form before increasing the weight load. Don’t feel pressured to lift at the same level as others in your gym or online class. Listen to your body and progress at a pace that feels comfortable for you. A good rule of thumb is to increase your weight by no more than 10% each week.
Are you doing your exercises correctly? Even subtle errors in body positioning can increase the risk of back pain and injury. (That's why your trainer always reminds you to maintain proper form throughout your workout.🤯)
Poor form can lead to muscle imbalances, uneven weight distribution, and overexertion of certain muscles. This puts unnecessary strain on your back and may cause pain or discomfort.
Some exercises where proper form is crucial for avoiding lower back pain include:
Remember, it's always better to do fewer repetitions and less weight with good form than more reps and heavier weight with poor form. If you aren’t sure whether you’re using the right form, a personal trainer can be a great resource. Trainwell gives you a real-life, on-demand trainer anywhere you are!
The answer is . . . it depends. Some minor aches and pains are common and expected during and after a workout. Exercise challenges muscle groups and creates micro-tears. This is what makes your muscles stronger.
You should expect some minor back tension or soreness:
But you should stop working out and contact your doctor or a physical therapist if you have any:
There's a fine line between pushing yourself and overdoing it. Listen to your body cues as you exercise, and stop if you feel any sharp or sudden pain. It's better to take a break and reassess your form or weight load than to push through and risk injury.
Along with proper form and gradual progression, here are three other ways to prevent back pain and injury after working out.
A strong core helps support your back, improves balance and posture, and reduces the risk of injury from other exercises. Some excellent core-strengthening exercises to prevent lower back pain and improve overall strength and stability include:
For best results, incorporate these exercises into your routine 2–3 times per week. Switch between different variations and add additional exercises to continuously challenge your core muscles.
If you have existing back pain or are prone to it, it's important to choose exercises that won't aggravate your condition. By this, we mean avoid exercises that put too much strain on your back or involve sudden twisting or jerking motions, such as:
In addition to selecting appropriate exercises based on your strength and fitness levels, follow these tips to use equipment correctly and avoid back pain:
One of the best ways to prevent back pain and injury after working out is to work with an experienced personal trainer. With years of training and experience, they can:
A trainwell trainer can provide the individualized attention and expertise you need to prevent back pain and injury after working out.
They’ll work closely with you to understand your fitness goals, limitations, and needs and design a safe and effective workout plan. Their 1-on-1 guidance and feedback will help you improve your form, prevent injury, and achieve optimal results.
It's perfectly normal to experience some muscle soreness or aching after a good workout. But severe pain, characterized by sharp or shooting sensations, is not something to ignore.
Lower back pain is often a result of failing to warm up, skipping stretching, overexertion, or using poor form. To prevent back pain and injury after working out, incorporate core-strengthening exercises into your routine, choose appropriate exercises and equipment, and work with an experienced personal trainer.
Trainwell's professional, vetted trainers understand the importance of proper form, gradual progression, and preventive measures to make your workout sessions pain-free. They’ll assess your fitness level, goals, and limitations and create personalized workout plans just for you.
Don't let back pain stop you from achieving your fitness goals — get started with trainwell today!
