Why you Feel Lower Back Pain After Workout and How to Get Relief

The moment you push your limits on physical activity, it might cause discomfort. A long run can lead to shortness of breath and soreness of muscle the following day. While an individual expects moderate soreness, back pain after running might be a symptom of a hidden issue. May be you’ve been resting, assuming the lower back pain after workout needs time to alleviate.

But most physicians now encourage them to be active and move their backs. It’ll be a better pain relief treatment.

How to Get Rid of Back Pain after a Workout?

Relieve post-workout back pain by doing the following exercises. But, if you have back pain other than the workout, you can do this exercise to relieve the pain. 

1. Hamstring Stretches

To perform this stretch, follow these steps-

  • Firstly, lie on your back with one knee bent.
  • Then, thread a towel below the ball of the foot on the unbent leg.
  • Slowly pull the towel backward. Straighten your knee. You’ll feel a gentle stretch down the back of your leg.
  • Hold the position for a minimum of 15-30 seconds.
  • Repeat five times for each leg.

2. Press-up Back Extensions

Alleviate your backache by performing the press-up back extension. Follow these steps-

  • Lie on your belly. Place your palms directly underneath your shoulders. 
  • Push down your palms. You’ll feel your shoulders commence to lift away from the ground. 
  • If you’re comfortable with the position, set your elbows directly on the floor, beneath the shoulders. Hold the posture for a few seconds.

3. Knee to Chest

Pump your legs as a treatment for lower back pain after workout. Follow these directions-

  • Lie on your back. Place your feet flat on the surface. Bend your knees.
  • Draw the right knee up to your chest. Keep your left foot flat against the surface.
  • Hold it for 15-30 seconds. Ensure to keep your lower back flat on the floor. 
  • Lower your right knee. Repeat the same with the left leg.
  • Repeat two to four times, each leg.

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Types of Back Pain Troubling You After a Workout and their Reasons.

Frequent conditions that cause back pain after workout include Muscle strains/sprains, herniated disc, and hyperlordosis.

a) Muscle Strains/Sprains

Muscle strains & sprains can result in pain and stiffness. Excess physical activity can cause ligaments & muscles (of the lower-back) to stretch or tear. However, these often get treated at home. 

  • Limit the physical activity for a few days. 
  • Apply ice for the early 48-72 hours. Then switch to heat.
  • Avoid movements involving heavy lifting or twisting your back. Six weeks are enough to do so.
  • If required, take pain relievers consulted by a doctor.

After two weeks, you can start stretching exercises to increase the flexibility of the body. As your body will be more flexible, it will be less prone to muscle sprain.

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b) Herniated Disc

With increasing age, your spinal disc experiences excessive wear & tear. It’s called degenerative disc disease. The disc takes in the shock of activities like running. When the disc weakens, it causes backache after running. Sometimes, it’s referred to as a ruptured or slipped disc. It occurs when the inner part of the disc between your vertebrae pushes over the outer ring.

In difficult situations, a slipped disc may lead to permanent nerve damage. Your physician will recommend a solution; based on the severity of symptoms. It can range from OTC pain relievers to surgery. 

c) Hyper lordosis

Hyper lordosis commonly causes backache. It’s a type of poor posture, marked by an abstract inward curve. It causes your bottom to push out and your stomach to lean forward. In the mirror, it’ll reflect a C-shaped arch. 

Hyper lordosis may be caused by:

  • Rickets
  • Obesity
  • Injury to spine
  • Neuromuscular diseases
  • structural issues

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Reason for Upper Back Pain After Workout and Remedies

The common causes are-

1. Muscle Overuse

Muscle Overuse generally occurs due to repeating the same motions over time. It can be a cause of 

  • Tightness, 
  • Irritation, 
  • Muscle strain.


2. Traumatic Injury

A traumatic injury may lead to backache. It results from the situation such as- 

  • Slipping & falling
  • Car accidents
  • Strenuous workouts
  • Work-related accidents

Remedy: A doctor might recommend a physical therapist to help muscle damages heal properly. Severe injuries can require surgery.

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3. Herniated Disc

Herniated discs are standard in lower back pain after workout. But sometimes, it occurs in the upper back too. 

Remedy: Most individuals don’t require surgery for herniated discs. It recovers with rest or intaking anti-inflammatory medicines.

How to loosen Tight Upper Back Muscles?

Here, we’ll mention a few exercises and stretches that’ll ease your upper back muscles.

1. Shoulder Roll

  • Sit or stand up straight. Keep your arms down by the sides.
  • Roll the shoulders forward, gently. Lift them up & down in a continuous circular motion. 
  • Keep your arms relaxed. 
  • Do this for 30 seconds. Repeat the same in the opposite direction.

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2. Trunk Rotation

  • Lie on your back. Then, bent your knees and feet flat.
  • Rotate the knees towards the right, keeping them bent.
  • Hold the posture for a few seconds.
  • Return the knees towards the centre.
  • Repeat it several times on both sides.

3. Child’s Pose

  • Start with table pose. But, bring together the big toes.
  • Slowly lower the hips towards the surface, placing the buttocks on the feet’ top. 
  • While doing so, bring the chest downwards to rest on the thighs. Lower your forehead to touch the surface.
  • Stretch your arms forward. Let the palms touch the floor. 
  • Hold the posture for several breaths.
  • Slowly return to the sitting position, pushing through the arms.

Reason of Mid Back Pain After Workout and Remedies

After arduous training, the causes of Mid-back pain are- Poor posture, obesity, fall or other injuries, muscle strain/sprain, osteoarthritis, herniated disc, aging, and fractures.

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Remedy: In all situations mentioned above, consulting a doctor will be a wiser option. The specialist will recommend- going to physical therapy and severe cases probably surgery.

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Middle Back Strengthening Exercises

Let’s take a look at the practical exercises-

1. Cat-cow pose

  • Get down with all four hands & knees on the floor. The neck and back should be in a straight position.
  • Tighten the lower abdominals slowly. Round the back towards the ceiling, and tuck your chin. You’ll feel a stretch along the spine.
  • Hold it for five seconds.
  • Return to the straight position.
  • Lift your head, chest, and tailbone steadily towards the ceiling.
  • Allow the stomach & spine to sink towards the floor. Feel a stretch.
  • Hold for 5 seconds. Return to the straight position.

2. Corner Stretch

  1. Face the corner of an area or a room.
  2. Position your feet together, approx. 2 feet away from the corner.
  3. Put a forearm on each wall. Elbows should be slightly below the shoulder height.
  4. Lean forward until you feel a good stretch across the shoulders and chest. Let your lower-back remain neutral.
  5. Hold the position for 30 – 60 seconds.

3. Opposite Leg/arm Exercise

  • Get on your knees & hands. Keep the spine straight with your arms below the shoulders and knees aligned under the hips.
  • Stretch out one arm while extending the opposite leg. Keep both leveled and straight.
  • Lower your arm and leg gently to the starting position.
  • Repeat on another leg/arm.
  • Perform 10 – 15 repetitions, each side.

Also, check the effect of stretching and do it on a regular basis. Check Top 10 Importance of Stretches and Why you do Regular Stretch.

Reason for Lower Back Pain After Workout and Remedies.

Injuries during workout, and overtraining can cause lower back pain after workout. Even basic activities like sitting can cause tightness.

Gluteus and tight hamstrings can also add to this tightness. Using the wrong form while lifting weights, having poor posture, weak core muscles, etc., also plays a part. You can start This Latest 3 Best Full-Body Strength Workout 

Remedy: Incorporate one or more additional treatments into your daily routine. Utilize heat or ice therapy. Consider taking a therapeutic massage. You can also practice self-massage using a foam roller at home. Consult a doctor, if you’re facing-

  • No improvement within a few weeks,
  • Having intense pain while moving,
  • Pain spreading into legs.

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How to Loosen Tight Lower Back Muscles

Here are a few exercises you can combine in your everyday routine. Ease your lower back pain after workout.

1. Hip-circles

  • Stand with your feet somewhat broader than your hips. Put your hands on the hips.
  • Begin by moving your hips gently from side to side.
  • Then, rotate your hips slowly in one direction. Make big circles.
  • Do a minimum of 10 circles.
  • Repeat the same in the opposite direction.

2. Pelvic Tilts

  • Lie on your back. Bend your knees. 
  • When relaxed, your spine will have a slight curve, so your spine’s base isn’t touching the surface.
  • Engage the core muscles. It’ll ensure that your spine’s base presses the floor.
  • Hold it for 5 seconds. Relax.
  • Repeat three times. Gradually increases to 10 repetitions.

3. Legs-up-the-wall

  • Come into a seated position. Keep your body’s right side against the wall.
  • Lie on your back. Swing your legs up along the ceiling. 
  • Move your hips one or two inches away from the wall, or place a cushion under your hips, if you wish. 
  • Relax your arms in a suitable position.
  • Focus on relaxing your lower back and releasing stress.
  • Stay for two minutes.

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Important Points

Here are some safety tips and exercise precautions-

  • Go for comfortable clothing. Wear well-padded shoes that’ll protect the arches and heels of the feet.
  • Warm-up before doing loose or tight lower back stretches. Also, cool down afterward to prevent lower back pain after a workout.
  • Take convenient breaks.
  • Avoid exercising with an empty stomach.
  • Don’t perform vigorous outdoor exercises in humid or hot weather.
  • Avoid exercising when feeling unwell.


The backache you’re feeling is likely due to a muscle strain or pull. However, it could be something serious, too, like a herniated disc. If you’re experiencing significant back pain, changes in bladder or bowel habits, blood in urine, fever, pain when lying down, you should get medical attention immediately. A known tip- Exercise regularly, maintain a healthy diet, proper sleep, is a must in daily life!

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