If you’re one of the 80 percent of Americans who will experience back pain at some point in their lives, you know it can be debilitating. It is frustrating and can also keep you from living your life to the fullest. Common reasons for back pain are ligament, muscle, or disc injuries. However, some exercises and workouts can cause back pain, even if you don’t have an underlying injury.
A few things can cause lower back pain post-workout. Doing exercises that strain your lower back, high-impact workouts without proper form, and not warming up or cooling down properly can all lead to lower back pain.
How Do Exercises Cause Back Pain?
1) You Might Have Pinched a Nerve:
One of the common causes of back pain is a pinched nerve. It can happen when you perform a specific exercise that puts pressure on the nerve or maintain an awkward position for too long.
2) A Disc May Have Bulged or Burst:
Exercises that involve twisting or jerking motions can cause the discs in your spine to bulge or rupture. It can lead to back pain and radiating pain down your legs.
3) Weak Back and Abdominal Muscles:
If you have weak back and abdominal muscles, it can cause an imbalance in your body. It puts extra strain on your spine, which can lead to pain.
4) Venous Pooling:
It happens when the veins in your legs cannot pump blood back up to your heart efficiently. When blood pools in your legs, it can cause pain and cramping.
Common Exercise Mistakes that Cause Back Pain
1. Not Warming Up
A lot of people forego warming up before their workout. Warming up is essential because it increases your body temperature and prepares your muscles for activity. Without a proper warm-up, you’re more likely to injure yourself.
To avoid this, do light cardio and dynamic stretches before your workout. It will help get your blood flowing and reduce the risk of injury.
2. Twisting When You Lift Weights
Lifting weights is an excellent method to tone your body and build strength. But if you twist your body when you lift, you could be putting yourself at risk for back pain. Instead, lift with your legs and keep your back straight.
3. Arching Your Back When You Squat Or Lunge
One of the common mistakes people make when they squat or lunge is arching their back. It can put a lot of strain on your lower back and cause pain. Instead, keep your back straight, and your abdominal muscles pulled in. It will help take some of the pressure off your lower back and help you avoid pain.
4. Not Strengthening Your Lower Back Muscles
The core and lower back muscles work together to stabilize your spine, but they can only do their job if they’re strong enough. If you don’t have strong enough muscles, your spine will start to move out of alignment and pressure your nerves, making your back hurt. That’s why focusing on strengthening your lower back muscles is essential. If you want instant relief from lingering lower back pain, contact APAC centers for pain management. Our expert pain management doctors in Indiana can help you find the source of your back pain and work with you to create a customized treatment plan.