Why Does My Back Hurt in the Gym and How to Fix It
Do you experience back pain during or after gym workouts?. Despite being active consistently training, many clients I see still experience back pain and stiffness. In order to find the effective solution, you must understand the underlying causes. In this article, I’ll shed light on why your back might hurt at the gym and provide practical strategies I do with my clients to build pain-free bulletproof low backs.
Should I go to the gym with back pain?
So your low back hurts and are wondering is it even worth going to the gym? I firmly believe that strong pain free backs are BUILT in the gym, so yes you absolutely should be going to the gym even if you have back pain. What I tell every client in my office with back pain is, “movement is medicine as long as we don’t rip off the scab with your workout”. If you can’t help yourself and have to lift heavy or do something that rips the scab off, you should stay home and rest, but if you are coachable and can check your ego at the door you should go to the gym. Before we geting how to fix your back pain, why is it happening in the first place.
Why Does My Back Hurt in the Gym
Now I know what you are thinking, “what stretch can I do that will fix all of my back pain?” Unfortunately the body is a complex system with many different inputs that can lead to having back pain or stiffness in the gym. Luckily, I’ve helped hundreds of people eliminate their back and have a system I use to find the exact root cause that is contributing to their back pain. Let’s go over the biggest reason most I see causing people to have back pain in the gym.
Improper Movement Patterns
A mentor Gray Cook is noted for saying “Move Well, Move Often preferable in that order.” Having proper technique is VITAL to getting over low back pain especially as you get older. As a younger athlete, your body can handle excessive force into your back unlike when you are older. When it comes to mechanics, I found that Kelly Starrett’s I-3 model is exactly what happens to my clients with back pain in the gym.
The I-3 model
Incomplete Mechanics———> Incidents—-——> Injuries
Most people have experience with “Incidients” or a little tweek of an irritated back. It typically is sore for a few days you will rest, get an adjustment and it will go away. More and more incidents happen which lead to an injury where you can’t tie your shoes, roll in bed, stand, sit, or even walk comfortably. If we never fix the mechanics of HOW you move, we can never resolve your back pain for good. So rather than explaining the mechanics of every lift, spine mechanics are universal and can be applied to literally everything you do in the gym. Here are the Top 3
Lack of Stability:
Having a braced neutral spine is ESSENTIAL to learn how to have a pain free session at the gym. Your ribcage, abdominal, gluteal, and hip muscles all need to work together to have spine stability while at the gym. You need to achieve a braced neutral spine position BEFORE you start your exercise at the gym. If you wait until during your exercise, you’ll never achieve a braced neutral spine. This applies to all exercises especially deadlifts, squats, lunges, plyometrics, AND exercise machines.
2. Flexion Dominance:
Flexion is when your back bends forward and commonly I see people who sit all day at work, sit in the car, go home and sit, and then go the gym and do movements that put flexion on their back like deadlifts and squats. Now I’m not saying that deadlifts and squats are bad for your back, BUT you need to do exercises to build up strength in your back extensor muscles.
The moral of the story, adults who sit for work need tummy time.
3. Extension Dominance:
Mostly commonly seen in my flexible clients or those that lift heavy barbell weights, Extension or backward bending of the spine happens when you have an excessive arch to get stable. If that is you, you’ll rotate your pelvis forward and have a big arch in your back. This makes your hip flexors tight and the bones in your back lock into each other and get irritated.
How do I Fix my Back in the Gym?
Depending on what issue you are having a personalized perspective program is always best. Frequently I get asked “what stretch should I do?” It may suprise you, but sometimes Stretches Aren’t Good for You. If you like to deadlift and are having back pain, check out How to Deadlift Without a Tight Back and if you do notice any of the causes I listed above here is what you should do to fix those movement patterns and get your back feeling better.
Braced Neutral Spine:
What this video to learn how to get a braced neutral spine and make sure you do this before EVERY exercise you do in the gym
Fix your Back Pain from Sitting
If you sit all day and have flexion based pain. You need “Tummy Time” to build up strength and tolerance to counteract the effects of sitting all day. Working your hamstrings, glutes, and back extensors will help with something like the Bird Dog Row.
Fix Your Overarched Low Back
Do you overarch your low back? Along with finding a braced neutral spine position, here is a description for how to engage your “deep core” muscles and help your extension based back pain.
When should you get help?
If you are dealing with a low back injury getting a personalized plan together will expedite getting you back to the gym pain-free. If you feel like you are having more incidents and needing more frequent trips to the chiropractor, we should talk.
Doing a Total Body Diagnostic to find the exact root of your back problem and outline a precise plan to work on your deficits and exactly what your back needs. No cookie-cutter back programs, no handouts with 10 pictures of stretches to do before you lift, only EXACTLY what you need to move better and feel better.
If you are interested in getting help, set up a Free Strategy Call to get clarity of your situation and set up your first visit where you can learn how to fix your back pain in the gym.
Click the button to find a time that works best for you!
Dr. Ryan
