A lower back injury from lifting weights isn’t usually serious. It’s normal to get sore muscles after you start a new exercise routine, or if you’ve pushed yourself harder than usual when exercising.
A lower back injury from lifting weights isn’t usually serious. It’s normal to get sore muscles after you start a new exercise routine, or if you’ve pushed yourself harder than usual when exercising.
But if the pain persists or feels worse than normal after lifting weights, it’s possible that you’ve hurt your back.
Lifting is a common cause of back problems. Picking up something heavy, or twisting or bending awkwardly as you lift, can result in pain and injury. And overstretching or putting too much force on your body during exercise can strain a muscle in your back.
Read on to learn how to ease a muscle strain in your back, stop your injury from getting worse, and lift weights safely in the future – plus, when you should get medical advice.
If you’ve strained a muscle in your back, you’re likely to feel pain, and tenderness when you touch the affected area. In some cases, you may also notice swelling or bruising.
If your muscle strain isn’t severe (see ‘When to see a doctor’, below), you should start to feel better in a few days. There are also things you can do at home to help – try the following for the first couple of days:
Once you find that the pain is easing, you should start to move around gently and slowly, to stop your muscles and joints getting stiff.
As well as taking the steps above to ease the pain of a muscle strain, it’s important to avoid doing anything that might make your injury worse. In the first 2 or 3 days after straining your back, you should avoid:
You may also want to take simple painkillers to ease the pain. They aren’t suitable for everyone, however, so speak to your pharmacist or doctor for advice about taking painkillers safely.
You should also speak to your doctor if your back strain isn’t getting better, as they may be able to suggest treatments to help.
Lifting weights incorrectly not only leads to injuries, but it also stops you from getting the full benefits from your workout.
You should always lift in a slow and controlled way, and only lift an amount of weight that you’re comfortable with. In general, you should avoid hunching or arching your back, and try to keep your spine in a neutral position. You may like to consider getting the advice of a personal trainer or exercise coach, if you’re new to lifting weights.
Squat lifts – lifting weights from a squatting position – can often cause injury if they’re done incorrectly. The most common mistake is to put too much pressure on the lower back. Instead, all the effort should come from your leg muscles, and you should keep your back straight, not rounded.
Lat pulldowns – pulling a weighted bar down from above you – are another common source of injury. If you pull the bar down behind your neck, you have to bend your head forward, putting a strain on your neck and back. So make sure you pull the bar down towards your chest instead.
Most of the time, your back will get better on its own. However, it’s a good idea to speak to your doctor if the pain:
You should get medical help straight away if you have back pain and:
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.