If you have trained hard at the gym, at one point you probably felt lower back pain. Unfortunately, lower back pain caused by weight lifting is very frequent.
Especially among those who lift weights, back injuries tend to occur in the lower back, in the lower spine. The discomfort can range from mild and occasional pain to chronic, lasting and intense pain.
Furthermore, the tension caused by the lifting of heavy objects is one of the common factors that cause low back pain. Safe lifting practices include tactics such as keeping weights close to the chest and avoiding turning the upper body while lifting the weight.
In the gym, back pain is usually caused by poor posture or technique. In fact, when you flex the back muscles against resistance while lifting weights, you place your back in a vulnerable position.
If your back turns during exercise, place your hips at a higher angle, exposing the ligaments. So when you add weight, you will have created the perfect recipe for muscle relaxation. Let’s look at the lower back pain caused by weight lifting in more detail.
Lumbar pains caused by weight lifting: how to avoid them
Preventing low back pain means training in an intelligent way, putting health first, not one’s sports ego. Therefore, we advise you to keep these suggestions in mind while exercising:
- Use lighter weights with repeated exercises instead of heavier weights.
- Opt for exercise machines with free weights, as they help maintain proper posture.
- If you choose to use free weights, consider the option of help from a professional who supervises your training.
- Pay particular attention to the shoulders when lifting weights. Trying to keep them stable will help keep your back straight.
- Flex the buttocks during weight lifting. This will activate your pelvis and prevent you from straining your lower back.
- Do not make sudden movements without supervision.
- Consider using a belt to lift weights: it will remind you that you must maintain the correct shape in each repetition.
What to do to reduce lower back pain
If you suffer from back pain caused by weight lifting, here is a list of proven treatment options to reduce back pain:
First of all, you need to know that lower back pain caused by weight lifting usually disappears with rest and with abstaining from exercises or activities that stress the back. It may seem complicated, but even two days of rest can give the body the time it takes to start the healing process.
2. Change the position during sleep
Sleeping on your side or on your back with a suitable pillow creates less stress on the lumbar area and neck. So if you’ve slept on your stomach for most of your life, maybe it’s time to change the position to relieve pain.
3. Ice against lower back pain
Ice reduces inflammation, so you can apply ice strategically in the lumbar area 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 immune response of the body, which means that you can not heal without inflammation. However, when you have too much inflammation, the pain can be unbearable. Therefore, it is important to know that food can help reduce or increase inflammation. Foods like fatty fish, whole grains or walnuts are great for reducing inflammation.
5. Avoid certain exercises
Physical activity is a great way to strengthen the back and help the healing process, although some movements should be avoided if you suffer from lower back pain caused by weight lifting. In fact, exercises like CrossFit are not recommended because they can exert too much pressure on the spine.
Even running can be risky for your back. Therefore, you need to make sure that you perform cardio exercises in another way.
Finally, we remind you that lower back pain can be easily prevented. So consider our initial tips and try to lift only the weights your body can handle. Don’t forget that it is important to do the exercise well and not just focus on the number of pounds you are able to lift.