Weight lifting is a fantastic way to stay fit and build strength. However, it’s not uncommon to experience lower back pain as a result of this rigorous activity. In this blog, we will dive deep into the various sources of lower back pain from deadlifting and explore the common causes behind it.
We’ll also help you recognise the symptoms of low back pain from a deadlift and discuss the various treatment options for a pain-free life. So stay tuned for expert advice and strategies that will help you overcome this hurdle and get back to your favourite workout routine safely.
Recognising the Symptoms of Lower Back Pain from Weight Lifting
Back pain from a deadlift occurs when the barbell you are lifting is too heavy for your glutes or you are not following the proper technique. Symptoms may manifest as stiffness, muscle spasms, and limited range of motion in the lower back. You can recognise lower back pain after heavy lifting by the sharp or dull ache in your lower back that worsens with movement. You might also feel a shooting pain down your buttocks and legs, known as sciatica.
When Should You Be Concerned About Your Back Pain?
If your back pain is severe, persistent, or accompanied by numbness, weakness, or loss of bladder/bowel control, seek immediate medical attention. Worsening pain with movement that continues to other parts of your body or lack of improvement with rest should also raise concerns. Individuals with a history of spinal conditions or previous back injuries should consult a healthcare professional.
How is Lower Back Pain from Weight Lifting Diagnosed?
To diagnose lower back pain from weight lifting, a healthcare professional typically performs a physical examination and reviews the medical history. Imaging tests like X-rays, CT scans, or MRI may be used to rule out underlying structural issues. The severity, location, and accompanying symptoms are assessed, while other potential causes of back pain are ruled out.
Exploring Treatment Options for Lower Back Pain
Resting and applying ice to the affected area can help reduce inflammation and alleviate pain. Specific stretching and strengthening exercises can improve flexibility and strengthen the lower back muscles, reducing the risk of future injuries.
Over-the-counter pain relievers also provide temporary relief for weightlifting-induced lower back pain. You can also work with a physiotherapist for targeted exercises and techniques to address the root causes of the pain. Proper form and technique while lifting and keeping a straight back can prevent future injuries and strain on the lower back. Gradually increasing intensity or weight can also prevent risk of injury.
Physiotherapy and Exercise Programs
Physiotherapy is a common recommendation for weight lifters experiencing lower back pain. A physiotherapist can design a personalized exercise program to strengthen the back and core muscles, improve flexibility, and address any imbalances or weaknesses. The program may include stretches, strengthening exercises, and low-impact aerobic activities.
Additionally, physiotherapy provides valuable education on proper lifting techniques and body mechanics to prevent future injuries. However, it is essential to consult with a healthcare professional before starting any exercise program to ensure it is suitable for your specific condition.
If you are based in London, One Body LDN offers physiotherapy in London to help weight lifters with lower back pain. Their team of experienced physiotherapists can assess your condition and create a personalized treatment plan to address your specific needs. They utilize a combination of manual therapy, exercise prescription, and education to help you recover from your lower back pain and prevent future injuries.
Over-the-counter pain relievers like ibuprofen or acetaminophen can also help manage acute lower back pain caused by weight lifting. Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce inflammation and alleviate sharp pain. Muscle relaxants may be prescribed to relieve muscle spasms in the lower back.
In severe cases, opioids may be prescribed for short-term pain relief. It’s important to consult a healthcare professional before taking any medication for lower back pain.
However, it’s crucial to follow recommended dosage instructions and consult a healthcare professional before taking any medication for lower back pain.
Heat and cold compression therapy can provide temporary relief from lower back pain by reducing inflammation. The best way to use heat and cold therapy is to alternate between applying a cold pack and a hot pack to the affected area. This can help reduce swelling and promote blood flow, enhancing the healing process.
Massage, Acupuncture, and Other Non-pharmacological Treatments
Massage therapy can help relax tense muscles and improve circulation in the lower back, reducing pain and promoting healing. Acupuncture involves the insertion of thin needles into specific points on the body to stimulate the release of endorphins and reduce pain. Chiropractic adjustments can realign the spine and relieve pressure on the nerves, providing relief from lower back pain.
Is It Safe to Continue Weight Lifting with Lower Back Pain?
Continuing weight lifting and strength training for any muscle group with lower back pain is not recommended. It can worsen your lower back injuries, cause severe pain, affect your mobility, and delay healing. Rest and allow your lower back to recover from the soreness and swelling before resuming weight lifting.
Once you have recovered from lower back pain from deadlifting and want to get back to weight loss exercises, it is important to approach weight lifting with caution. Start by gradually increasing the intensity and duration of your workouts, focusing on proper form, posture, and technique.
Engaging in exercises that specifically target and strengthen the muscles in your lower back can help prevent future injuries. You should also do core stability exercises to prevent any future injuries. When deadlifting, make sure your glutes and hamstrings are taking most of the weight.
Frequently Asked Questions
What are some common causes of lower back pain from weight lifting?
Improper lifting form, especially when not using the correct technique, can strain the muscles in your lower back. Lifting weights that are too heavy without warming up or progressing gradually can also lead to back pain. Weak core muscles and lack of stability can contribute to discomfort while weightlifting. Additionally, overtraining or pushing yourself too hard in your workouts can put excessive stress on your lower back.
When should I seek medical attention for lower back pain from weight lifting?
If your lower back pain persists for more than a few days or worsens in intensity, it’s important to seek medical attention. Additionally, if you experience numbness, tingling, or weakness in your legs or feet along with the back pain, consultation with a healthcare professional is recommended. Immediate medical attention is necessary if you have loss of bowel or bladder control. In case you have a history of back problems or if the pain is interfering with your daily activities, it’s advisable to consult a healthcare professional.
Where can I find physiotherapy near me?
To find physiotherapy near you, start by searching online directories or using search engines. You can also check with your insurance provider for a list of in-network physiotherapy providers. Additionally, ask for recommendations from friends, family, or healthcare professionals in your area. Look for clinics specializing in sports injuries or musculoskeletal conditions.
Where can I find sports massage near me?
To find sports massage near you, start by searching online for sports massage therapists in your local area. You can also check with your gym or fitness center to see if they offer sports massage services. Additionally, ask for recommendations from friends, trainers, or fellow athletes who have received sports massages. For sports massage in London, One Body LDN is a highly recommended option. They have experienced therapists who specialise in sports massage and can help alleviate muscle tension and promote recovery from weight lifting-related lower back pain.
In conclusion, lower back pain from weight lifting should not be ignored or pushed through. It is important to understand the sources and symptoms of this pain and seek proper diagnosis and treatment. Physiotherapy, exercise programs, and alternative therapies can provide relief and help in the healing process.
Medication may also be necessary in some cases. However, it is crucial to consult with a healthcare professional before continuing weight lifting with lower back pain. Remember, your health and well-being should always be the top priority. If you’re experiencing lower back pain from weight lifting, don’t hesitate to seek professional help.
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