Lower back pain is a very common complaint, especially among athletes. In fact, many people experience lower back pain after a workout. This can be due to numerous factors, but improper form during weight training is the most common and the most dangerous.
It is imperative to maintain good form when lifting weights in order to prevent injury. Rounding your back and bending forward at the waist are two of the most common mistakes people make when weight training. This can cause lower back pain and even serious injuries, such as a herniated disc.
What is Proper Weight Lifting Form?
When it comes to weight lifting, there is nothing more important than form. However, “proper” form is one of those things that trainers tend to disagree on. The correct form for one coach is incorrect for another. But there are some key aspects of form that everyone does agree on.
Keep Your Back Straight
When you lift weights, you should always maintain a straight and neutral back. This will help protect your spine and reduce the risk of injury. That means keeping your neck in a neutral position and avoiding excessive spinal flexion or extension.
Engage Your Core
Another key part of good form is keeping your abs tight. This will help you maintain a neutral spine and protect your back. It also helps to stabilize your body so that you can lift more weight.
Lift With Your Legs, Not Your Back
The biggest mistake people make when lifting weights is trying to lift with their back. This puts a lot of stress on your spine and can lead to injury. Instead, you should always lift with your legs. This will allow you to use more weight and generate more power.
Use a Neutral Grip
When gripping the barbell, use a neutral grip with your hands parallel to each other. This will help keep your wrists in a neutral position and reduce the risk of injury.
Failing to follow these essential tips can result in low back pain and serious injury.
Treating Low Back Pain After a Workout
If your low back hurts after a workout, you should avoid exercising again until the pain subsides. In the meantime, you can use some simple home remedies to help relieve the pain.
Ice and Heat
One of the best ways to treat acute lower back pain is with a combination of ice and heat. Apply ice for 15-20 minutes at a time, then follow up with heat therapy. You can use a heating pad, microwaveable pouch, or hot water bottle.
Massaging the affected area can help reduce inflammation and improve blood flow. This can help speed up the healing process and relieve pain. Consider a professional therapeutic massage or a sports massage to experience the greatest level of relief.
Stretching can help to loosen tight muscles and reduce pain. Before stretching, be sure to warm up the muscles with a light aerobic activity such as walking or biking.
Low Back Pain Treatment at CCMC
If you’re an athlete or active individual who experiences back pain, get the integrative treatment you deserve at Comprehensive Medical Care (CCMC). At CCMC, we provide a range of services to target low back pain and help prevent it from occurring again.
Our physical therapists, chiropractors and sports medicine teams all work together to get you back to an active lifestyle as quickly and safely as possible.
At CCMC, we provide a range of services to target low back pain and help prevent it from occurring again. Our physical therapists, chiropractors and sports medicine teams all work together to get you back to optimal function.
Request a free consultation today to see how we can help you get back to the activities you love.
In addition, our partner NJ FASSST has coaches and athletic trainers to push your performance to the next level while prioritizing proper form, recovery and injury prevention.