Low Back Pain After Lifting: Common Causes and Treatment

Low back pain is especially common after lifting, and it’s a serious situation that deserves attention. In this brief article brought to you by the primary care doctors at Southern Maryland Medical Group, we highlight some common causes and review treatment options.

If you’d rather consult with a licensed primary care physician about chronic or severe back pain, then call Southern Maryland Medical Group to get in touch with a member of our team.

How’s your form?

Let’s start with the big one: your form. Even the strongest lifters can fall into bad habits, especially when they’re fatigued. Poor form while deadlifting, squatting, or even during accessory lifts can put undue stress on your lower back. For example, rounding your back during a deadlift transfers the load from your legs and glutes to your spine – ouch!

Lifting too heavy too soon

It’s easy to get carried away, but loading up the barbell beyond what your body can safely handle is a surefire way to hurt your back. Overloading puts excessive strain on your muscles, ligaments, and spine. To no surprise, this can lead to injuries like muscle strains or even herniated discs.

Weak core muscles

Skipping leg day is a running joke – no pun intended. However, the core is arguably the most overlooked. Your core isn’t just about six-pack abs; it’s your body’s natural weightlifting belt. A weak core can cause your lower back to compensate for the lack of support during lifts.

Overtraining without recovery

Pushing your body without giving it time to recover can lead to overuse injuries. If your muscles are constantly fatigued, then they’re less capable of stabilizing your spine. This leaves your lower back vulnerable.

Underlying issues

Sometimes, back pain isn’t just about what you’re doing in the gym. Pre-existing conditions like a bulging disc, spinal misalignment, or sciatica can flare up during lifting. In these cases, lifting might aggravate an issue that already exists.

When to see a doctor for back pain

Not all back pain is created equal. If you’re experiencing sharp or radiating pain, numbness, or tingling down your legs, it could signal something more serious like a herniated disc or nerve impingement. Chronic pain that lasts for weeks despite rest and modifications is another red flag that warrants medical attention.

If you are suffering severe or chronic back pain, then see a primary care physician as soon as possible to avoid complicating the issue. Pushing through the pain could end up causing irreversible damage!

Treatment options for back pain

The good news is that most cases of lifting-related back pain can be treated with a mix of self-care and professional guidance. Here are some common treatment options:

• Rest and Ice/Heat Therapy
• Form Check
• Mobility Training and Stretching
• Strengthening Supporting Muscles
• Active Recovery
• Physical Therapy
• Pain Relief Medication

It’s always advisable to consult with a licensed physician to identify and treat the root cause of back pain. Remember, your back is your powerhouse – so treat it with care.