Another workout session has passed, you lifted heavy and walked out of the gym feeling satisfied.

However, a few hours later, you start to feel the pain in your lower back or felt it the next day after waking up. The bad news is this problem is common among many fitness enthusiasts, while the good news is, we can combat this issue and take measures to prevent lower back pain and hit the gym consistently.

In this article, we will look at the causes of lower back pain arising from training and the ways to prevent lower back pain and extend your training longevity.

Let’s dive right in!

Lower Back Pain Arising from Workout

Lower back pain ranges from mild discomfort to intense pain that it makes it difficult to even perform day-to-day activities such as walking. Over time, repetitive stress on the lower back can also cause other soft tissue problems in our body.

Several factors can be attributed to low back pain arising from working out. It could be due to muscle tissue tightness, poor lifting form, improper posture, and lack of cooling down a after workout.

Here are the 2 ways to prevent lower back pain after training:

2 Ways to Prevent Lower Back Pain After Exercising

1. Stretching

Stretching helps to improve flexibility and mobility and this will reduce stiffness and allow for greater range of motion. With a greater range of motion, you will be able to perform the exercises using different muscle fibers in your body and puts a lesser burden on your lower back.

The truth is, cooling down after a workout is as important as warming up. After an intense workout, your heart will be beating faster than the normal rate and your body temperature will be higher. A proper cool down such as stretching will help you to facilitate the return of blood flow to the heart and to relieve the stress on your lower back.

Perform stretches such as the cobra stretch, knee drops, and iron cross. Here’s an instructional video that demonstrates the stretching movement. Also, joining Yoga classes can be beneficial as well.

Another cause of lower back pain is tight hamstrings. In fact, a simple hamstring stretching exercise can help to provide relief across your lower back. To get started, perform a lying hamstring stretch and bring one leg up to the air and hold for 20-30 seconds before switching to the other leg.

2. Cultivate A Healthy Lifestyle

Our spine reflects the overall health of our body. By cultivating a healthy lifestyle off the gym, you will be able to strengthen your spine and generally be healthier.

Some of our recommendations include drinking 3-4 litres of water per day, minimize the intake of alcohol, avoid smoking, get 7-8 hours of sleep and eat foods that can help to prevent inflammation.

Here are some of the foods to eat, recommended by Harvard Health Publications:

  • Salmon
  • Almonds
  • Olive Oil
  • Tomatoes
  • Green Leafy Vegetables
  • Blueberries
  • Tuna
  • Oranges

Be sure to incorporate them into your diet.

While these are the measures you can do to prevent lower back pain after exercising, remember to perform your exercises in the gym with proper form as well.


We hope these tips will help you prevent or minimize lower back pain. Having constant lower back pain after exercising makes it difficult for you to maintain a regular workout routine and stay in shape.

Appreciate your healthy joints by performing the recommended stretches and aim to cultivate a healthy lifestyle off the gym. As always, prevention is better than cure!

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