If back pain after exercise is a concern

If back pain after exercise is a concern

There are some major concerns about lower back pain - during or after exercise - permeating the fitness world. Case in point: As you make your way through a class, you'll probably hear your teacher reminding you to maintain proper form and stressing that you're doing something wrong when you feel it in your lower back.

To be fair, back injuries are no fun. Not only can they force you to dial back your fitness routine, but they may also require physical therapy or even surgery. So it makes sense that both gym-goers and at-home fitness enthusiasts often want to rub their backs and panic when they feel any pain or twinges. But is post-workout back pain something you really need to worry about? Simply put, it depends on your symptoms and their severity.

If back pain is normal after exercise

It's common to feel some tension in your lower back after exercise, especially after exercises that work this muscle group, says Leada Malek, CSCS, a board-certified exercise specialist and physical therapist. For example, you might feel some tension in your lower back muscles after performing barbell squats, deadlifts, or kettlebell swings—moves that put strain on the back or require it to go from arched to straightened quickly, says Malek.

Some aching and general pain are also common. “It's completely normal to experience lower back pain after doing back or core exercises,” adds Denis Patterson, DO, doctor of osteopathic medicine at Nevada Advanced Pain Specialists. After all, your core doesn't just include your abs; It also includes your back, and strengthening these muscles is a great way to prevent back pain.

Common lower back pain is the same as delayed onset muscle soreness (also known as DOMS) elsewhere, says Dr. Patterson. “It occurs due to your body’s natural inflammatory response to exercise, causing microtrauma to the muscles and surrounding connective tissue,” he explains. Back DOMS tends to develop gradually after exercise. You'll notice it six to eight hours after exercise, peaking 24 to 48 hours later and disappearing 72 hours after exercise, he says.

When back pain becomes a problem after training

However, not all back pain that occurs after exercise should be blown away. "It's not normal to feel sharp pain or very localized discomfort that occurs in a single spot or covers a band of an area after exercise," says Malek. For the same reason, "acute back pain that occurs suddenly during or immediately after exercise is not normal and is usually a sign of an acute lower back injury," adds Dr. Patterson added. “Acute back pain that is debilitating and does not subside for 72 to 96 hours after exercise may also indicate a back injury.”

Other signs that you should make an appointment with your doctor? Your lower back pain after exercise affects the way you move, wakes you up at night, or spreads to another part of your back or your legs, says Malek. Joint or nerve symptoms such as numbness, tingling, weakness, or pain radiating to the lower extremities are also indicators of a possible injury, says Dr. Patterson.

"If you feel a sudden weakness in one leg or both legs, or if you feel like it's difficult to shift your weight on a single leg - because these nerves are coming from behind - there [could be] a problem affecting the nerve root. You definitely want to see someone very urgently," explains Malek.

Because back pain can be influenced by your current life stressors, sleep levels, and even beliefs about your back, it can be difficult to determine the exact cause of your lower back pain after exercise, says Malek. However, if you feel good and are comfortable with your back and the exercise you're tackling, debilitating lower back pain could be caused by too much strain or even a slight flaw in your form, she explains. "It can definitely be a single movement, especially when it comes to things like kettlebell swings. An intense movement that you weren't ready for can definitely throw you off," says Malek.

How to treat back pain after exercise

The first step for lower back pain after exercise: Think happy thoughts, says Malek. "The way you feel about your back—in terms of your beliefs about what it can do and what it does—directly impacts the pain and how well it turns out for you. Try to think positive thoughts," she explains.

Have your back checked by a professional over the next few hours and days and try to keep it moving in a way that feels comfortable and doesn't make the pain worse, suggests Malek. "Don't worry about being very stiff and protecting it unless you feel like that's the only way you're going to get through your day," she explains. If your doctor gives you the go-ahead, consider doing some gentle core isometric exercises like bird dogs, dead bugs, and bridges, as they can help relieve back pain, says Malek.

Depending on the severity of your situation, your doctor may recommend physical therapy to help you slowly ease back into normal activity, and may suggest stretching or strengthening exercises that gradually increase impact, Malek says. "If you go into that protective mode where you just keep your back straight and don't bend over, the pain calms down. But four weeks later, [if] you have to bend over to pick something up, then you feel it again," she explains. Translation: Exercise is key on the road to recovery.

How to prevent back pain after exercise

Before you pick up the barbell for deadlifts or squats, make sure you keep the hip joint—when you send your hips back and then lower your torso toward the floor—down. "This critical movement sequence is important for squats and lifts, [and] it's usually a mechanism for a lot of people's pain, so make sure you're properly hipped," says Malek.

If you're ready to try exercises that work your back or core, make sure you're doing them with the best mechanics for your body, suggests Malek. Every body is different, so the form that feels best for one person during a deadlift, for example, may not be the best for you, she explains. By exercising in a way that feels most comfortable for your body, you're less likely to get injured - whether it's your back or another muscle. And if you've injured your back in the past, it's a good idea to let your trainer know so they can suggest form changes that can help you avoid aggravating the injury.

TL;DR: A little pain or tightness in your lower back after exercise isn't usually a cause for concern, but if your pain doesn't go away or you're experiencing some debilitating symptoms, talk to your doctor, stat.