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Causes Of Lower Back Pain After Workout

Causes Of Lower Back Pain After Workout


Exercise is a fundamental component of a healthy lifestyle, yet contending with discomfort like lower back pain after a workout can be discouraging. This common issue can be frustrating, but understanding the reasons behind it and taking preventive measures can help you stay on track with your fitness goals. 

In this article, we will explore the causes of lower back pain after working out and provide valuable insights on how to deal with it. We’ll also touch on whether massage can help lower back pain and address concerns like “why is my lower back so weak?” and “why does my lower back hurt after working out?”

Causes of Lower Back Pain

Let’s dive deeper into specific factors that contribute to this discomfort, including overuse injuries, poor posture, weak core muscles, dehydration, and pre-existing conditions.

For individuals struggling with lower back pain, seeking professional guidance from services like Freedom Physical Therapy can be a valuable step toward finding relief and addressing the underlying causes.

Overuse Injuries

  • Leading cause of lower back pain after workout. 
  • When you push your body too hard or perform repetitive motions without proper rest, the muscles and ligaments in your lower back can become strained or injured. 
  • It’s essential to strike a balance between intensity and recovery to prevent overuse injuries.

Poor Posture

  • Can put excessive stress on your lower back. 
  • Slouching or rounding your back can lead to discomfort and pain. 

Weak Core Muscles

  • If  core muscles are underdeveloped, your lower back has to compensate, leading to strain. 
  • Incorporating core-strengthening exercises into your routine can help prevent this issue.


  • When you’re dehydrated, your intervertebral discs can shrink, leading to reduced cushioning between your vertebrae. 
  • This lack of cushioning can make your lower back more susceptible to pain during exercise. 
  • Stay hydrated before, during, and after your workouts.

Pre-Existing Conditions

  • Sometimes, lower back pain after a workout can be attributed to pre-existing medical conditions, such as herniated discs or spinal stenosis.
  •  If you have a history of back problems, it’s crucial to consult with a healthcare professional before starting any exercise regimen.

How Do I Know if My Back Pain Is Serious?

How Do I Know if My Back Pain Is Serious?

Determining the severity of your back pain is essential. If you experience any of the following symptoms, it’s crucial to seek medical attention:

Persistent Pain: If your lower back pain persists for more than a few days despite rest and home remedies, consult a healthcare professional.

Radiating Pain: Pain that radiates down your legs or causes numbness and tingling may indicate nerve compression, which requires prompt evaluation.

Loss of Bladder or Bowel Control: This is a severe symptom that could indicate a medical emergency. Seek immediate medical attention.

Fever or Infection: If your back pain is accompanied by a fever or signs of infection, it could be related to a more serious issue.

Experiencing changes in sensation, weakness, difficulty walking, pain upon waking, or issues with bowel or bladder control alongside back pain is not considered normal. These symptoms may indicate a more severe injury and necessitate immediate medical assessment.

Role of Physical Therapist for Lower Back Pain

Physical therapists play a crucial role in managing lower back pain after working out. They can assess your condition, provide targeted exercises to strengthen weak muscles, and teach you proper body mechanics to prevent future injuries.

The National Library of Medicine recommends that, in cases of chronic low back pain, the primary treatment approach should consistently involve physical therapy exercises and be prioritized.

If you’re experiencing persistent lower back pain, consider consulting a physical therapist for a personalized treatment plan.

Can Massage Help Lower Back Pain?

Can Massage Help Lower Back Pain?

Massage therapy is often used to alleviate lower back pain. It can help relax tight muscles, improve blood circulation, and reduce inflammation. 

Research indicates that massage shows promise as a therapeutic option for alleviating lower back pain.

However, the effectiveness of massage may vary from person to person. If you’re wondering, “can massage help lower back pain?” It’s worth trying to see if it provides relief for your specific condition.

What Is the Best Thing to Do to Prevent Lower Back Pain?

Preventing lower back pain starts with a proactive approach. Here are some tips to help you avoid discomfort during and after your workouts:

  • Warm-Up: Always warm up your muscles before exercising to improve blood flow and flexibility.
  • Proper Form: Maintain good posture and form during exercises to reduce the strain on your lower back.
  • Core Strengthening: Incorporate core-strengthening exercises into your routine to provide better support for your spine.
  • Stay Hydrated: Drink an adequate amount of water to keep your intervertebral discs well-hydrated.
  • Rest and Recovery: Allow your body to recover between workouts to prevent overuse injuries.


Experiencing lower back pain after a workout can be discouraging, but it doesn’t have to derail your fitness journey. By understanding the causes and taking preventive measures, you can continue to pursue your fitness goals safely. Remember to listen to your body, seek medical attention if necessary, and prioritize proper form and hydration. 

With the right approach, you can minimize the risk of lower back pain and stay on the path to a healthier you, with the help of Freedom Physical Therapy and Wellness.

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Dr. John DeVries

Freedom Physical Therapy and Wellness

We help those frustrated with their current physical status get back to doing the things they enjoy.