Is Back Pain After Lifting Weights Normal? Your Questions Answered

Experiencing back pain after lifting weights is a common experience for many people, especially  for those who are new to weightlifting or have been inactive for some time. While experiencing some soreness is normal, unusual pain can imply a larger problem.

For people who do not regularly exercise, lower back pain after a workout can be a symptom of delayed onset muscle soreness (DOMS) which is caused due to unaccustomed exercise. Lower back pain due to DOMs is nothing to worry about, and should resolve by itself.

However, for individuals who are accustomed to exercise, back pain after lifting weights can be caused by a number of factors, including poor posture, overuse of certain muscles or muscle injury.

 

To prevent back pain, it is important to keep these tips in mind:

• Maintain proper form when lifting weights.
• Engage in a warm-up routine, and gradually increase the weight you lift over time. 
• Do not take on more weight than you can handle.
• Incorporate exercises that target your core and back muscles to improve your posture and overall strength.
   

If you experience back pain after hitting the gym, it is important to rest, avoid intensive exercise and allow your body to heal. If the pain persists, you can use a heat pack on the affected area, take over-the-counter pain medication, or in severe cases, consult your doctor.

Persistent pain might be a sign of muscle injury, your doctor may advise you to discontinue strenuous activity or wear a lower back brace.