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Lower Back Pain Due To Injury During Exercises

Lower Back Pain Due To Injury During Exercises

Lower back pain is an exceptionally common ailment that people of all ages and lifestyles experience. It is often caused by injury or strain during exercise, particularly when people lift weights or perform exercises with incorrect form. Injuries can cause acute pain, as well as chronic pain, which can result in long-term discomfort and disability.

The causes of lower back pain are complex and multifactorial. They can include herniated or bulging discs, muscle strain or sprain, and a variety of medical conditions. The treatment of lower back pain also varies according to the severity of symptoms and underlying causes. It can range from simple self-care measures to more invasive and costly interventions.

In this article, we will explore the causes of lower back pain due to exercise injury, effective treatment options, and strategies for preventing injury in the first place. Whether you're a novice, intermediate, or an experienced athlete or fitness enthusiast, this article will provide invaluable insight into managing lower back pain due to exercise.

Why Do I Experience Lower Back Pain During Exercise?

Lower back pain during exercise is a common complaint among athletes and fitness enthusiasts alike. Not only can it be debilitating, but it can also hinder one’s ability to maintain an active lifestyle. 

In this section, we will explore the most common reasons why individuals experience lower back pain during exercise and provide tips for prevention.

Lack of Proper Warm-Up

One of the most common reasons for lower back pain while exercising is the lack of a proper warm-up. 

Warming up your muscles gradually and stretching them can help to increase blood flow and reduce the likelihood of injury during exercise. If proper warm-up isn’t conducted, it can lead to stiff muscles, reduced circulation, and possible injury, including lower back pain.

Incorrect Form and Technique

Incorrect form and technique are also major contributors to lower back pain during exercise. This is especially important when it comes to exercises that require lifting, such as squats and deadlifts.

When performed with improper form, these exercises can place excessive stress on the lower back, leading to strain, sprain, or even herniation of the spinal disc.

It is essential to remember that each exercise has a specific technique that should be followed. Beginners should always seek the guidance of a certified personal trainer to ensure that they are executing these exercises safely and correctly. 

Even experienced athletes and fitness enthusiasts can benefit from occasional check-ins with a personal trainer to ensure that their form and technique remain sound over time.

Muscle Imbalance

Muscle imbalance is another common cause of lower back pain during exercise. The body is made up of interconnected muscle groups, and when one muscle group is stronger or weaker than another, it can lead to stress and strain on surrounding muscles.

For example, the glutes (butt muscles) are responsible for hip extension, which is important for activities such as walking, running, and jumping. 

If they are weak, the lower back may compensate, leading to lower back pain. To avoid muscle imbalance, it is important to engage in activities that strengthen all major muscle groups and to stretch tight muscles regularly.

If you are not sure it is because of muscle imbalance, you can contact one of the experts at Physical & Sports Rehab in Upper Marlboro. They will help you better understand if muscle imbalance really the cause of your lower back pain.

Overuse or Repetitive Motion

Overuse or repetitive motion can also lead to lower back pain during exercise. This can be caused by doing the same exercise too frequently or without proper rest and recovery time.

For example, if you continually work on the lower back, such as repeatedly doing back extensions, without incorporating exercises that balance out the lower back muscles, this can cause overuse or repetitive motion injury to the muscles, which can ultimately lead to lower back pain during exercise.

It's important to remember to vary your exercise routine, incorporating different exercises that help to work for different muscle groups and giving your body proper rest and recovery time.

Previous Injuries or Medical Conditions

Individuals with previous injuries or medical conditions often struggle with lower back pain during exercise. Those with herniated or bulging discs or sciatica may experience lower back pain due to nerve root compression. 

Those with osteoporosis may experience lower back pain due to fractures or spinal cord compression. Additionally, individuals with poor posture or spinal abnormalities may also experience lower back pain.

It is important to seek the guidance of a medical professional before starting any exercise program if you have a previous injury or medical condition.

Do’s and Don’ts of Exercising with Lower Back Injury

Exercising with lower back pain can be challenging. It's important to know the proper exercises and techniques to avoid further injuring yourself. Here, we'll explore some of the do’s and don'ts of exercising with lower back injury.

Do: Consult with a Medical Professional

The first step when exercising with lower back pain is to consult with your doctor. They will help determine the extent of your injury and recommend exercises that will aid in recovery. Ignoring the initial discomfort and continuing to exercise can cause further damage and delay the healing process.

A medical professional may also recommend physical therapy to help strengthen your back muscles and improve flexibility. The guidance of a qualified professional can be extremely beneficial in the healing process.

Don't: Exercise Without Proper Warm-Up

Warming up before exercising is essential, especially if you have a lower back injury. A proper warm-up can help increase blood flow to your muscles, improve flexibility, and reduce the risk of further injury.

Some suggested warm-up exercises include:

  • Cat-Cow stretch
  • Hip circles
  • Standing hamstring stretch
  • Knee-to-chest stretch

Do: Engage in Low-Impact Exercises

The key to exercising with a lower back injury is to engage in low-impact exercises. Some examples of low-impact exercises include:

  • Swimming
  • Walking
  • Biking
  • Yoga

These exercises are easy on your back and can help improve your posture and flexibility. They are also beneficial for maintaining a healthy weight, reducing stress levels, and improving overall cardiovascular health.

Don't: Participate in High-Impact Activities

High-impact activities such as running, jumping, or weightlifting can be harmful to your lower back, especially when experiencing pain or injury. These exercises put added stress on your spine and can cause further discomfort.

Avoiding high-impact activities does not mean you have to avoid all physical activity. Instead, switch to low-impact activities that can still offer benefits without causing excessive strain on your back.

Do: Incorporate Core-Strengthening Exercises

Core-strengthening exercises can be beneficial in alleviating lower back pain. These exercises help strengthen your abdominal muscles, which can help take pressure off your lower back.

Some recommended core-strengthening exercises include:

  • Planks
  • Side-planks
  • Crunches
  • Bird dogs

Incorporating these exercises into your routine can help improve your overall core strength and stability while reducing back pain.

Don't: Engage in Exercises That Aggravate Your Back Pain

If you feel pain during an exercise, then stop immediately. Continuing to push through the pain can cause further injury and delay the healing process. If you're not sure whether an exercise is safe to do, talk to your doctor or a physical therapist.

Here are some exercises that you should avoid if you have lower back pain:

  • Sit-ups or crunches
  • Leg presses or squats
  • Good mornings or deadlifts
  • Standing toe touches

Do: Keep Proper Posture During Exercise

Maintaining good posture during exercise can help alleviate back pain and reduce the risk of further injury. Here are some tips to help maintain good posture:

  • Keep your shoulders back and down
  • Engage your core muscles
  • Keep your spine straight
  • Avoid hunching over or leaning forward

Don't: Push Yourself Too Hard

When exercising with lower back pain, it's essential to listen to your body and not push yourself too hard. It's okay to take time off if your back is feeling particularly sore, and you may need to modify or reduce the intensity of your workouts.

Pushing yourself too hard can lead to further injury, which can delay the healing process. Always exercise within your limits, and don't be afraid to speak with a professional if you have any concerns.

Remember that self-care, consistency, and moderation are crucial components of a safe and effective exercise program, even when you're dealing with a lower back injury.


Exercising with lower back pain can be challenging, but it's possible with the right approach. Following the do's and don'ts discussed in this article can help prevent further injury and contribute to a faster recovery.

Remember to consult with a medical professional before beginning any exercise program, engage in low-impact exercises, incorporate core-strengthening exercises, avoid activities that aggravate your back pain, maintain good posture, and don't push yourself too hard.

By taking the necessary precautions, you can continue to enjoy the benefits of exercise without causing further harm to your lower back.

You can get more detailed information about it by contacting Physical & Sports Rehab in Upper Marlboro.