What to do if your lower back hurts after workouts?

Dr.Nagesh Chandra, 3 mins read

Lower back pain after exercise is a common issue. However, persistent pain is not a good indication. It could be because of an underlying health condition that needs to be addressed immediately. Otherwise, it could result in severe issues.

But why does it occur? The typical reason is the lack of awareness about the basics, i.e., posture, weight and intensity. So, it’s important to understand these factors and how you can get relief. And at last, we’ll discuss the prevention strategies.

When lower back pain after a workout is normal?
It's normal to experience some muscle soreness or discomfort in your lower back after a particularly intense or new workout. This is often due to muscle fatigue and will usually improve within a few days with rest and gentle stretching.

For instance, dull ache or soreness in the lower back is common after workouts like deadlifts. This natural inflammation and pain is a normal response of the body to exercise. It develops within 6 to 8 hours of exercise and subsides after 72 hours.

When should you worry about it?
If the pain is severe, persistent, or accompanied by other symptoms like numbness, tingling, or weakness in your legs, it could be an alarming sign. So, in such cases, don’t ignore your pain and seek medical attention. This could indicate a more serious injury that needs to be addressed.

Why does it occur?

• Poor posture: Having a poor posture while doing exercise is one of the major causes of lower back pain. It can strain or injure the muscles of the back. In some cases, it can put pressure on the spine and joints, causing alignment issues, fractures, dislocations, and other problems.

• Overuse of muscles: Doubling weight or putting pressure on the same muscle group repeatedly can also lead to wear and tear of the muscles and joints in that region. This in turn causes severe pain, inflammation and weakness in the affected area. That’s why experts recommend including exercises focusing on different muscle groups in the exercise regimen.

• Weak core muscles: Our core muscles have a huge role in strengthening and stability of the back. This muscle group includes muscles deep within the abdominals and back that connect to the spine or pelvis. Some of these muscles are transversus abdominis, the oblique muscles and the muscles of the pelvic floor.

• Medical condition: Exercising with preexisting conditions like arthritis, osteoporosis, herniated disc and ligament strain can put more pressure on the lower back. So, talk to your trainer about your problems and get an exercise regimen around the preexisting condition.

• Dehydration: This factor can also cause inflammation, stress and pain in the lower back. As it causes a scarcity of fluid in the cavities between each disc that support and nourish the spine.

How can you get relief?
• Rest and icing: One of the first things that you should do is take a break from intense exercise and apply an ice pack to the affected area. This will help in reducing inflammation and provide relief.

• Pain medications: Medications like ibuprofen or acetaminophen can help manage discomfort. But medicines work best when combined with other treatments. Also, it is recommended to take these drugs after expert advice.

• Massage and physical therapy: Gentle massage and targeted exercises can help relieve muscle tension and improve flexibility. You can contact a physiotherapist at Aakash Healthcare for help.

• Chiropractic adjustments: In case the pain is associated with spinal misalignment, chiropractic care from a licensed expert may provide you relief.

How to prevent it?
The best way is to warm up properly before workouts. In addition, maintain good posture, strengthen your core muscles, and listen to your body's signals. Gradually increase the intensity of your workouts and incorporate rest days into your routine to allow your muscles to recover. If you are going for a new type of exercise, start slowly and then gradually build up your endurance.