Lower Back Pain During Workout

Many people are affected by back pain which comes on due to poor form when training at the gym. While people go to the gym, lift weights and do cardio with the best of intention, doing these things incorrectly leads to pain and problems which can cause long term consequences.

One of the most common pieces of advice a person with back pain will get is to go to the gym but when they get their they’re unsure what to do and what is best to get them the results they’re after.

Here we will discuss the importance of maintaining good posture and form when training, to limit your chances of getting back pain when training.

#1. Maintain Good Posture During Your Workout

Whether you’re performing cardio, strength, or resistance training, maintaining good posture is vital to prevent back pain. Statistics show that the worse your posture the higher your chances of developing pain especially when you start adding more pressure to your back through weights.

Maintain Good Posture During Your Workout

The idea is to keep your spine in the best position possible by rolling your shoulders back and pulling your head back to allow your body to activate the correct muscles when working out. People often ignore the importance of proper posture; this can be a dangerous thing as it may result in several back problems including lower back pain, sciatica, and herniated discs.

#2. Watch Your Form When You Lift Weights

The most common back pain people experience at the gym is lower back pain often caused by deadlifts or squats. While these two exercises can have significant benefits most people perform some if not the entire movement incorrectly. This adds unnecessary pressure to the lower back resulting in issues like herniated/slipped discs which end up causing you to be out of the gym for extended periods of time.

Watch your form when you lift weights

Research and advice from professionals is key to understanding the correct technique to performing a lift. The key is to start by practicing the movement with no weights and then light weight to ensure that the movement is correct so you can prevent injury to your back.

#3. Workout Under The Supervision Of A Health Professional

Consulting with a health professional or personal trainer before you perform any weight lifting exercises can save you a lot of problems because they can run through the correct motion in the technique and give you advice as you’re lifting to make sure you limit your chance of injury.

Workout under the supervision of a Health professional

Performing the exercises under the supervision of a health professional can be beneficial so you get more of an understanding of what will work best for the goals you are trying to achieve at the gym.

Working out with a personal trainer can also give you the advantage of working out harder than you would on your own while having the comfort of them correcting you if you are doing something wrong.

#4. Follow a Proper Exercise Schedule

Follow a proper Exercise Schedule

Especially when you’re new to the gym it can be very difficult to know what to do, how to do it and when it’s best to do it. This leads to imitation training where you end up copying what you see someone else doing at the gym. This again stresses the point of consulting a health professional before starting any workout plan.

Depending on your goals people end up training either too hard or not hard enough and eventually give up due to not reaching their goals or are forced to stop due to injury.

It commonly occurs where people will train the same muscle group day after day leading to muscular fatigue and injury or run more than their body is capable to lose weight and eventually hurt themselves. This is why it’s key to have a professional exercise schedule made so that you can target specific muscle groups to build strength and implement the right amounts of cardio to prevent injury and the risk of needing treatment for lower back pain.

#5. Using a Back Support Belt during a Workout

Using a Back Support Belt during a Workout

A great way to help protect your lower back and prevent injury is to wear a support belt. This belt helps in maintaining a correct posture during the workout and exercises and helps in enhancing your back strength.

Back support belts prevent excessive movement through your lower back and can stop your back from rounding forward to much especially when squatting and deadlifting. Even though a belt can help hen performing lifts at the gym lifting weights beyond what your body is capable of can still cause severe injury and pain so please don’t lift beyond your means!


The gym is extremely beneficial for a number of reasons from being health and getting fit to increasing strength and muscle. By following these tips you can achieve all the goals you want when training while still protecting your lower back.


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