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How To Treat Lower Back Pain From Lifting

Maintain Correct Posture When Sitting

how to get rid of lower back pain from lifting

You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support. Also, avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.

Causes And Diagnosis Of A Pulled Back Muscle

Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include:

  • Falling, especially if you hit the ground hard or fall in an awkward position.
  • Repetitive movements that stress and irritate the back muscles.
  • Unsafe lifting, lifting while twisting, or lifting a very heavy object. Parents sometimes injure their backs throwing or playing with children.
  • Excess weight that puts excess strain on back muscles. People who are overweight, people who suddenly gain weight, and pregnant women are more vulnerable to pulled muscles.
  • A sedentary lifestyle. This may weaken the back, increasing the risk of injuries.
  • Poor posture when sitting or bad form when doing athletic activities.

A medical professional may suspect a strain or sprain based on symptoms and your medical history. If another injury, such as a broken bone or herniated disc, is possible, the provider may do other tests, such as an x-ray or MRI scan.3

What Causes Lumbar Strain

Injury can damage the tendons and muscles in the lower back. Pushing and pulling sports, such as weight lifting or football, can lead to a lumbar strain. In addition, sports that require sudden twisting of the lower back, such as in tennis, basketball, baseball, and golf, can lead to this injury. Certain risk factors, such as excessive lower back curvature, forward-tilted pelvis, weak back, or abdominal muscles, and tight hamstrings, can increase the risk for this injury.

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Lower Back Pain Deadlift: How To Prevent Treat & Recover From It

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What is lower back pain deadlift, and how can you prevent it?

Deadlifts can be an excellent exercise for weightlifting and increasing core strength, but they come with some risks. For example, the low back is typically targeted for this movement, and if you have chronic pain or prefer not to get hurt, dont try it.

Its also tough to perform, which may be why some people avoid it because they fear back pain.However, the incorrect form of this exercise could lead to lower back pain, especially if you have never done it before or are not used to doing so the right way.

So how to prevent such pain in the back that causes discomfort in movement around your spine, and how best address issues with soreness once they arise after performing this type of movement pattern. Also, how to do the correct lifting and what to do if you have a sore lower back after deadlift exercise.

Treatment and Healing

The only cure for lower back pain is time. A person may experience an initial 48- to 72 hours of intense discomfort followed by lessening over the following week or two I know this firsthand.

Here are some essential exercises and preventive measures for the lower back pain deadlift.


When you have an injury to your back, it can be difficult for the lower spine. Bending forward and backward can be pretty painful- so theres a way for you to work around it.

Banded Bridge
Hip Hinge For Deadlift

Whats Causing Your Aching Back

InfoGraphic on Back Pain

Before you can solve a problem, it is important to understand where the issue originates and what is causing it. Once you know the answer to those questions, you can move on to solving the problem so you can resume your normal life.

Many factors contribute to why so many people suffer from lower back pain, the most common being:

  • A lack of daily exercise and stretching
  • Hard manual labor
  • Residual pain from an injury
  • Sitting for long periods of time
  • Standing for long periods of time

As mentioned above, millions of people suffer from lower back pain in the QL muscle region, and these numbers will only continue to increase until we start taking better care of ourselves by being proactive in our daily routines.

It is often said that prevention is the best medicine, and this is one of the instances where that statement is spot on. When you think of back pain, you likely think of people who are doing hard manual labor or working on their feet all day.

The world has changed drastically over the past several years. More and more people are engaged in employment that requires them to live a more sedentary life of working from behind a desk or their living room couches via Zoom meetings and other remote platforms.

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What Causes Lower Back Pain From Lifting Weights

When youre heading home after lifting weights, you should feel strong and accomplished, not achy or sore, but if you experience lower back pain from lifting weights, youre not alone.

In fact, back pain after weightlifting is so common that theres a name for it: weightlifters back. If your back pain seems isolated to the muscles in your lower back, you may have strained your muscles or ligaments.

Its important to monitor your symptoms to make sure you dont have a more serious condition.

Takeaways About Pulled Back Muscles

Key takeaway #1: Pulled lower back muscles can be extremely painful, but rarely require medical intervention.

Key takeaway #2: Several lifestyle factors could put you at greater risk for developing a pulled muscle in your back.

Key takeaway #3: Prescription and over-the-counter medications can often do more harm than good when treating a pulled back muscle.

Key takeaway #4: You can speed up recovery and reduce pain with a few simple at-home remedies: cold and heat therapy, natural anti-inflammatories, rest and stretching.

Key takeaway #5: To reduce your risk of pulling a back muscle in the future, focus on cleaning up your diet, reducing stress levels and making sure your back is properly supported.

Editors note: This article has been reviewed by a member of our medical advisory board. The content provided is for informational purposes only and should not be construed as medical advice. Please consult with your physician if you have any questions about your health.

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Rub On Medicated Creams

Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.

Stretch #4 Hamstring Stretch

Lifting Reduces Chronic Low Back Pain? | Biolayne Educational Video

The hamstring stretch is a great exercise to do at home. The reason the hamstrings need to be stretched when lower back pain is present is that the hamstring attaches to the pelvis. If these muscles are tight of experiencing tone they can affect the position of the pelvis which can be related to low back pain. If the pelvis is tilted by the hamstrings over time that position may produce symptoms further up the spine.

These areas are related through a system called the posterior chain. The posterior chain is all of the muscle from the back of the ankle to the back of the head of the posterior, or back side of the body.

This system works together to regulate anterior, or forward movements of the body. If these muscles are tight or weak that can be a source of issues for the spine.

Stretching the hamstrings can be done several ways, but laying on your back with both knees bent and feet flat is a great starting point.

Once in that position, lift one leg straight up in the air leaving a slight bend in the stretching legâs knee and move that leg closer to your body. There will be a sensation of stretch in the hamstrings between the bottom of the glute and back of the knee. You can use a towel of some sorts if you find that useful.

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Pulled Muscle In Lower Back Exercises

There are several exercises you can perform to help your lower back heal. Not only will they help the muscle spasms you may be having, they make your back stronger so its not as likely to become injured again.

Here are a few easy stretching exercises. Take them slowly and move gradually into each position. If any of these make your back pain worse, stop and see a doctor.

How Is Lower Back Pain Diagnosed

Your provider will ask about your symptoms and do a physical exam. To check for broken bones or other damage, your provider may order imaging studies. These studies help your provider see clear pictures of your vertebrae, disks, muscles, ligaments and tendons.

Your provider may order:

  • Spine X-ray, which uses radiation to produce images of bones.
  • MRI, which uses a magnet and radio waves to create pictures of bones, muscles, tendons and other soft tissues.
  • CT scan, which uses X-rays and a computer to create 3D images of bones and soft tissues.
  • Electromyography to test nerves and muscles and check for neuropathy , which can cause tingling or numbness in your legs.

    Depending on the cause of pain, your provider may also order blood tests or urine tests. Blood tests can detect genetic markers for some conditions that cause back pain . Urine tests check for kidney stones, which cause pain in the flank .

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Who Gets Back Pain

Most people have back pain at some point in their lives. Its one of the most common medical problems. Youre more likely to experience back pain as you get older.

Many people hurt their backs when they lift, push, or pull something that’s too heavy.

You may also be at risk for back pain if you:

  • Are pregnant
  • Have poor posture
  • Arent physically active
  • Fall or have an accident
  • Have a health problem that can cause back pain
  • Smoke

How Can Back Pain Be Prevented

Get Back Pain Relief Naturally

In most cases, you can prevent back pain by making changes to your lifestyle.

Doing exercise helps to keep your back flexible and strong. Exercise improves your posture and helps your muscles to support your spine. Exercises that can help prevent back pain include:

  • low-impact aerobic exercise
  • strengthening exercises, such as lifting weights, climbing stairs or hiking hills
  • stretching exercises, such as Pilates and yoga

Maintaining a good posture is important when you sit at home, in your workplace, or in your car. Try not to slouch, and use equipment that supports your back, such as a lumbar support or footstool if you need.

Keeping a healthy weight is also important. Excess fat can strain your back and lead to back pain, sciatica and inflammation.

Practise safe lifting in your home or workplace. Whenever you pick up a heavy load, squat down, hold the object close to your body, and lift with your legs.

In addition:

  • Quit smoking Smoking increases your chances of developing persistent back pain.
  • Relax Learning relaxation techniques and mindfulness can help to reduce stress and muscle tension in your back.
  • Avoid high heels wearing high heels can place strain on your back.

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What Are Some Complementary Alternative And Emerging Treatments For Lower Back Pain

In some cases, doctors suggest therapies that are not considered standard of care. They probably wont be covered by insurance, but they may be worth considering. Examples include:

Platelet-rich plasma . PRP treatments use a small sample of your own blood that has concentrated amounts of blood building blocks known as platelets. Your doctor then injects the PRP directly into a damaged disc. The theory is that PRP injections use your own healing system to accelerate improvement of injured tendons, ligaments, muscles, and joints. PRP treatment has a longer track record in knee osteoarthritis, but a recent review article in the Journal of Spine Surgery suggests it may have a useful role for back pain, too. PRP needs a lot more research before it can be considered a proven technique.

Stem cells. In this emerging treatment, your doctor injects stem cells harvested from your hip into the intervertebral disc or discs causing your pain. Doing so may lessen pain and the degenerative effects of aging, though, like PRP, more research is needed before stem cells for lower back pain could eventually become the standard of care.

Acupuncture. Your doctor probably doesnt perform acupuncture , but may support you trying it as a complementary therapy. Acupuncture involves careful insertion of fine, sterile needles into specific points on your body. This may stimulate the release of your natural pain-killing chemicals.

Is There Any Way That I Can Prevent Back Pain From Lifting Weights

A full lifting routine works all of the muscle groups as well as affecting your back. Although there is no guarantee that you will not experience back pain as a result of lifting weights, there are a few things that you can do to prepare your entire body for the stress and strain that it is about to experience, thus reducing the likelihood of an injury that will affect your spine. These preventative steps include:

  • Warming up properly and stretching before your session.
  • Making sure you never use your back to lift the weight and instead use the muscles that you are targeting.
  • Switching up which areas of your body you are working on each day so that you do not over-exert the same muscles.
  • Use less weight, but do more repetitions.
  • Consider wearing a belt to help support your spine and remind you of the correct posture to assume when lifting.

If you experience pain while lifting, stop immediately. Trying to push through the pain could cause injury.

If you regularly lift weights and have been experiencing back pain and would like the advice and support of an experienced and knowledgeable chiropractor, call Valley Spinal Care today at 602-362-7900.

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Maintain A Good Posture

Dynamic and Static Posture where the former refers to the way you move, and the latter refers to how you hold your body while sleeping, sitting, and standing. Carrying a poor posture is one of the main causes of lower back pain. However, with a little adjustment to your physical behavior, you can develop the habit of maintaining good posture.

  • Keep a straight back when sitting and distribute your weight evenly on both hips.
  • Get an ergonomic chair that supports the natural shape of the spine and makes it easier to sit for a longer period.
  • Keep your spine stretched while walking.
  • Make sure you wear shoes with reasonable cushioning to support you when you run or jog.
  • Avoid sleeping on your stomach as it can be hard on your back.

There Are Different Types Of Back Pain

Lift Right : Prevent Back Pain and Injury @ Karthik Physio

Back pain can be acute or chronic . It can feel like a sudden, sharp pain or a dull, constant ache.

Acute back pain lasts from a few days to a few weeks. Its often caused by an accident, fall, or lifting something thats too heavy. Acute back pain usually gets better on its own, without any treatment. But there may be times when you need to get medical care. Find out when to call a doctor or nurse about back pain.

Chronic back pain lasts for more than 3 months. Its much less common than acute back pain. Most chronic back pain can be treated without surgery.

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Tips For Dealing With Lower Back Pain

By Robert Greenleaf, MD, Spine Surgeon

Lower back pain is extremely common and one of the top reasons for missed workdays. Thats because the lower back supports the weight of the upper body and is subject to a lot of stress and strainespecially during everyday movements like lifting and twisting.

One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.

Stretch #1 Knees To Chest

More than anything this stretch it to make sure you are in a position to move forward to more complex and intense movements. But it also allows an opportunity to get simple range of motion in the legs and pelvis to stretch the surrounding musculature.

Doing this exercise to fix lower back pain at home you will want to start with finding a comfortable place to lay down on your back.

Slowly bring your knees to your chest and grab the front of your knees with your hands pulling your legs closer to your body as able. You should feel a sensation in the glutes and hamstring as well as the lower back where you are experiencing pain.

Hold this stretch for 30 seconds, take a break, and then repeat to give your low back relief.

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Can Back Pain Lead To Complications

The good news is that most people recover from back pain within a few weeks.1 See your doctor if you experience additional symptoms, such as:

  • loss of bowel and/or bladder control
  • severe pain that gets worse instead of better over time
  • problems with passing urine or bowel movements
  • numbness or a pins-and-needles sensation in your legs, back or elsewhere
  • unexplained weight loss
  • back redness or swelling

For some people, back pain becomes an ongoing problem. Around 1 in every 2 people who experience back pain will experience it again, and for 1 in 5 people, back pain may last beyond 8 to 12 weeks. Possible complications that result from persistent, long-term back pain include:

  • dependence on strong pain medicines, such as opioids
  • reduced quality of life
  • more difficulty finding work and keeping active

See your healthcare professional if your back pain is unresolved and limits your movement and activities. A health care professional can help you find ways to manage your pain and regain a better quality of life.


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