If you’re suffering back pain after a workout, this article will show you why that happens and how you can avoid it.
Working out can be both a blessing and a curse. It brings numerous health and aesthetic benefits.
However, it can also be a torturous experience if it is accompanied by back pain. There are several potential causes of back pain after a workout. And once you identify these causes it’ll be much easier for you to avoid the pain in the future.
Most times, back pain after a workout stems from the use of poor form during training. It could also emanate from medical issues and beginners may experience it when they try to perform advanced exercises.
Below are some of the common causes of back pain after a workout you should be aware of.
Hidden causes of severe back pain after a workout
1. You did shoulder presses
Some exercises are a no-go for anyone who is prone to back pain. Shoulder presses may be great for your size and strength but they are not friendly to your spine.
When you do the shoulder press, you have to remain erect and still carry weight above your head. This means that your spine has to support you.
The exercise works the trapezius, rhomboids, upper and lower back. If you do too much of this, it can lead to pain.
Novices are especially susceptible to this kind of pain since standing shoulder presses are advanced. Seated shoulder presses can also cause lower back pain when you don’t have a place to rest your back and when your feet are not firmly on the ground.
2. You went past your weight-lifting limit
Everyone has a weight which they can handle. A trainer can help you identify the best weight for your strength level.
Discuss with your trainer your goals, your current fitness levels and your progression in strength-training.
If you are not strategic about how you increase weights in your regimen, you could hurt your back. It’s good to challenge yourself but don’t progress too quickly.
3. Burpees could be the culprit
Did you do burpees during your last workout? Or have you been doing a burpees-only workout. If so, you could have brought on this pain unwittingly.
This exercise is too strenuous on the back especially as you adjust from low positions to upward positions. Consider skipping burpees when you think you are weak.
4. You did intense high-impact exercises
On some occasions, high-impact exercises can lead to severe back pain after a workout.
Exercises like jumping and gymnastics involve too much bouncing. This means that your back will not be neutrally aligned and that you will be making it do too much.
As a general rule, you should not put excess stress on your spine if you want to avoid back pain.
5. You used the wrong form for deadlifts
One of the commonest culprits of pain is unsafe deadlifts. When most people want to strength train, they do so through deadlifts. The deadlift engages almost all your body muscles; the arms, shoulders, back, core and legs.
You probably deadlift at home when picking things from the floor. The only problem is that you do it in bad form.
The right way to deadlift (lifting a dead weight from the ground) is by first standing with feet apart and slightly angled outward. Then bend over and hold the barbell with your hands shoulder-width apart. Bend your knees, straighten your back, pick the bar up, lift it until it goes past your knees then thrust your hips until you stand. To return the weight, use the reverse movement.
Anything different from the above is likely to cause back pain, according to research.
6. You are overusing your muscles
Sometimes you can bring on pain when you keep repeating the same activities over and over.
If you work at a warehouse and lift heavy objects above your head all day then go to the gym and do the same thing, you will strain your back muscles. This could lead to tightness, irritation and eventually pain.
If you keep engaging in the same motions at the gym, you could be doing yourself more harm than good. Strive to add diversity into your exercise regimens so that you can avoid back pain after a workout.
7. Your stretches involved too much bending
In case you have a sensitive back, certain exercises or stretches may make things worse.
A good example is bending to touch your toes. This kind of stretch causes your spine to curve in an unnatural manner.
If you jump as you maintain the above pose, you could be putting yourself in an even worse position. Twisting exercises that involve weights are also ill-advised.
8. You did crunches with a weak back
Crunches or sit-ups are problematic for people with inexperience or a weak back.
Sit-ups require a strong core. If you haven’t developed a strong core, you have to rely on your back for support when you perform the exercise. This puts immense strain on it and thus leads to pain.
As an alternative, consider doing half crunches that don’t go all the way to the 90-degree angle. And avoid arching your back as you do the sit-ups – keep your back slightly curved.
9. You forgot to warm-up and stretch after working out
In this study, it was shown that athletes who failed to warm up were more susceptible to muscular injury.
Warm-ups help send blood to the lower and upper back. This means that your back will be more flexible when it has been adequately prepared.
Likewise, when you finish working out, you should perform stretches that help you to transition into a restful phase. Failure to do so could bring on back pain after a workout.
10. You haven’t strengthened your core muscles
Core muscles are critical in supporting your back while exercising. The core consists of the oblique, back, abs and even the pelvic muscles.
You need to strengthen your core before doing hardcore, back exercises. Using this home workout sequence will strengthen your core without hurting your back.
11. You might have medical complications
Do you have a herniated disc? If a disc is herniated, it pokes out and puts pressure on your spine thus leading to inflammation and pain.
Another condition may be hyperlordosis, which stems from a curved back. If your back pain after a workout is persistent, you should seek medical assistance.
12. It may be routine muscle-building
When you start working out, your muscles often experience tears. This leads to muscle soreness and pain.
Usually, this pain will last for a maximum of 3 days. If the pain is persistent, then you should get checked. However, some discomfort is a necessary part of muscle-building.
The Bottom Line
To avoid back pain after a workout, you need to warm up before every workout. Thereafter, do workouts that don’t strain your back.
If you exercise from home, use these 28 simple home workouts. They will allow you to burn fat and tone your muscles without straining your back.
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