6 Steps to Heal Your Low Back Injury


What is Lower Back Pain?

Lower back pain (LBP) is a common problem among lifters. Lifting weights causes strain on your back muscles which are responsible for supporting your body weight and bending it forward. If these muscles do not receive sufficient support, they will become tight due to overuse. Tightness in the lumbar spine can cause pain and even lead to damage.


How Do You Get Lower Back Pain?

You may have experienced low back pain when performing any type of exercise such as lifting weights, jumping rope, running, etc. There are many reasons why you might experience LBP:

Overuse – Many people lift heavy weights for long periods of time without rest. They develop muscular tension in their backs and legs causing them to tighten up.

– Some people train too hard and injure themselves because they are unable to recover properly from the stress placed on their bodies during training sessions. Poor Posture – Many people have poor posture when standing or sitting.

This can cause your back muscles to become very tight which can lead to pain and discomfort.


What to Do If You Get Lower Back Pain?

How should you deal with back pain, especially if you are a regular lifter?

Here are a few tips to prevent and eliminate lower back pain:

Manage Your Expectations – If you’re new to lifting weights, you should not expect to experience immediate results. Your body needs time to recover from the stress placed on it during training.

Do Not Overwork Yourself – It is important to let your body rest between training sessions.

Sources & references used in this article:

Doctor proactive communication, return-to-work recommendation, and duration of disability after a workers’ compensation low back injury by LK Dasinger, N Krause, PJ Thompson… – … of Occupational and …, 2001 – journals.lww.com

The enduring impact of what clinicians say to people with low back pain by B Darlow, A Dowell, GD Baxter… – The Annals of Family …, 2013 – Annals Family Med

A hypothesis of chronic back pain: ligament subfailure injuries lead to muscle control dysfunction by MM Panjabi – European spine journal, 2006 – Springer

Low back disorders: evidence-based prevention and rehabilitation by S McGill – 2015 – books.google.com

The effect of a fear-avoidance–based physical therapy intervention for patients with acute low back pain: results of a randomized clinical trial by SZ George, JM Fritz, JE Bialosky, DA Donald – Spine, 2003 – cdn.journals.lww.com

German Acupuncture Trials (GERAC) for chronic low back pain: randomized, multicenter, blinded, parallel-group trial with 3 groups by M Haake, HH Müller, C Schade-Brittinger… – Archives of internal …, 2007 – jamanetwork.com

Occupational health guidelines for the management of low back pain at work: evidence review by G Waddell, AK Burton – Occupational medicine, 2001 – academic.oup.com

A Fear-Avoidance Beliefs Questionnaire (FABQ) and the role of fear-avoidance beliefs in chronic low back pain and disability by G Waddell, M Newton, I Henderson, D Somerville… – Pain, 1993 – Elsevier