Lower Back Pain Due to Heavy Weightlifting

If you leave the gym with back pain, this article will tell you everything you need to know and how to avoid this inconvenience. Take note!
Lower Back Pain Due to Heavy Weightlifting

Last update: 16 January, 2019

If you’ve been training hard at the gym, at some point, you have probably experienced lumbar pain. It’s unfortunate, but lower back pain due to heavy weightlifting is something that’s very common.

Back injuries tend to occur in the lower back (the lower spine), especially among those who lift weights. The discomfort can range from mild and occasional spasms to chronic, longlasting and persistently intense pain.

Moreover, the tension caused by lifting heavy objects is one of the common factors of lower back pain. Safe lifting practices include tactics such as keeping weights close to the chest and not twisting the upper body while lifting the weight.

At the gym, poor posture or technique is usually responsible for back pain. In fact, when you flex your back muscles against resistance while lifting weights, you are placing your back in a compromised position. If your back is rounded during exercise, place your hips at a higher angle to emphasizing the ligaments. Then, when you add weight, this will be the ideal position for muscle relaxation.

Poor posture or technique usually cause back pain.

Tips to avoid lower back pain

Preventing lower back pain means training intelligently while maintaining your health above your ego. Therefore, we recommend you take these tips into consideration when performing an exercise:

  • Use lighter weights with more repetitions instead of heavier weights.
  • Opt for exercise machines instead of free weights since they help maintain proper posture.
  • If you choose to use free weights, have someone supervise your training.
  • Pay special attention to your shoulders when lifting weights. Try to keep them stable; it will help keep your back secure.
  • Squeeze the buttocks when lifting weights. This will activate your pelvis and prevent you from straining your lower back.
  • Do not make sudden movements without any supervision.
  • Consider using a belt to lift weights. It will remind you to maintain the proper form in each repetition.

What should you do to reduce lower back pain?

If you suffer from lower back pain due to heavy weightlifting, here is a list of proven treatment options for back pain:

1. Rest

First of all, you should know that lumbar pain due to lifting weights will usually go away if you take the time to rest and refrain from exercises or activities that stress your back. It may seem complex, but even two days of rest can give your body the time it needs to start the healing process.

2. Consider your sleeping position

Sleeping on your side or on your back with a suitable pillow creates less stress on your lower back and neck. So, if you’ve been sleeping on your stomach most of your life, maybe it’s time to change your position to relieve the pain.

Sleeping on your side creates less stress on your lower back.

3. Ice

Ice reduces inflammation, so you can apply ice consistently and strategically in the lower back for 20-40 minutes. If you don’t have an ice pack, a bag of frozen vegetables wrapped in a towel can work just as well.

4. Anti-inflammatory diet

Inflammation is part of the body’s immune response, which means you can’t heal without swelling. However, when you have too much inflammation, it can cause pain. Therefore, you should take into account that food can help reduce or increase swelling. Foods such as fatty fish, whole grains, or nuts are great for reducing inflammation.

5. Avoid certain exercises

Physical activity is an excellent way to strengthen your back and help the healing process. Although, some movements should be avoided if your back hurts. In fact, exercises like military presses aren’t advisable because they can overload the spine. Likewise, running can also be risky for your back. Therefore, you must make sure you do your cardio work in a different way.

Before wrapping up, we want to remind you that lower back pain can be easily prevented. So take our advice into consideration and try to lift the weight you can manage. Don’t forget that it’s important to do the exercise well and not only focus on the number of pounds you are able to lift.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.