How Can Keeping Fit be a Cause of Back Pain?

It might sound strange that keeping fit is a common cause of back pain. Everyone knows that physical fitness is a cornerstone of maintaining a healthy lifestyle that offers many benefits. However, for many, staying fit can lead to unexpected pain and discomfort, particularly in the lower back. Lower back pain is a common condition experienced by around 80% of adults at some point during their lifetime.

The misconception that exercise should be avoided when you have lower back pain is understandable. Many people avoid exercise due to fear of worsening back pain and rely on medication. Physical fitness is the ability to perform daily tasks with ease and energy and not meet with unforeseen emergencies.

Your spine is designed to support your body and change the center of gravity. When applying a wide range of motions, your spine’s resilient bio-engineering helps it operate trouble-free. However, over-extension and moving beyond the limits can strain muscles, ligaments, and rupture discs.

This is especially important when you are still in the early stages of an exercise program. Early stages mean you have not yet built muscle strength to support the spine. Excess strain then becomes prevalent, which may increase the risks of injury and back pain.

Back pain can present as either acute or chronic. Acute symptoms can suddenly present from a specific incident or injury and are particularly painful. Chronic back pain can be present as the result of a long-term back injury.

Prevention is always better than a cure. Avoiding back pain is not just about correct exercise and sports techniques, but managing all aspects of your life with respect to back care. This includes back pain when driving, at work, posture, and inversion therapy for the lower back.

Understanding Micro Trauma in the Body

For successful exercise progress, increasing strength and building muscles requires some physical damage to your muscles. Strenuous exercises introduce tiny tears into muscle tissue, resulting in microtrauma that triggers healing responses and adds muscle mass. However, the pain caused by microtrauma is unavoidable.

If you do strenuous workouts daily, you could be aggravating the existing tears and creating more. This will result in a downward cycle of pain that can put you out of action. Depending on the severity of the micro-tears, it can take up to 72 hours or more to resolve.

In this article, we will discuss some specific exercises that can cause back pain and how to do exercises correctly to prevent this. We will also discuss various sports that commonly cause back injuries.

Here are some common fitness activities that could be the cause of back pain:

Overtraining and Inadequate Recovery – One of the most common reasons fitness enthusiasts experience back pain is due to overtraining. Poor technique and exhaustion combined can contribute to strained muscles, sprains, or even more severe injuries.

Over-exertion without rest can strain muscles, especially in the back, and cause injuries like herniated discs.

Incorrect Exercise Techniques – Form is everything when it comes to preventing injuries during exercise. Unfortunately, many people unknowingly perform exercises incorrectly, placing excessive pressure on the back. Exercises such as squats or simple sit-ups can lead to injury and back pain if the posture and alignment are incorrect.

Exercises that involve lifting weights can create excessive strain on the back if the spine is not in a neutral position or the core is not properly engaged. Additionally, exercise that requires bending or twisting can result in a muscle tear or sprain. It is essential to learn and maintain proper techniques to ensure exercises are performed correctly.

Weak Core Muscles – The core plays an important role in supporting the spine and maintaining a good posture. A weak core can lead to lower back pain due to muscle imbalance. Exercises that overemphasize the core may disrupt the body’s natural alignment, placing unnecessary stress on the spine.

Lack of Flexibility – Muscle stiffness, especially the hip flexors and hamstrings, can affect the lower back by pulling the alignment out and increasing strain. In particular, weightlifters and runners often neglect stretching, which can contribute to inflexibility over time.

Inadequate Rest and Recovery – When doing exercises, your muscles undergo microscopic tears that need time to repair. Insufficient rest can lead to fatigue, muscle soreness, and increased risk of injury. Ensure you’re getting enough sleep and taking rest days to allow your body to recover.

Sudden Changes in Exercise Routine – Suddenly changing your workout routine can put your body into shock and increase your risk of injury. Gradually increase the intensity and duration of your workouts to give your body time to adapt.

Underlying Health Conditions – Some underlying health conditions can contribute to back pain even when exercising. If there is a history of back problems, consult with your healthcare professional before starting a new workout regimen.

Sports That Can Contribute To Back Pain

Sports and injuries go hand-in-hand, but one of the best ways athletes can protect themselves is through education and awareness. All sports-related injuries are serious, but none more so than those related to the spine.

Many sports, especially those which involve repetitive movements, can place strain on the back. It is important to note that while these sports can contribute to back pain, it’s often due to factors like poor technique, overuse or underlying conditions.

Here are some common sports that can contribute to back pain

Golf – Swinging a golf club can cause back pain, especially if the golfer has poor posture or technique.

Tennis – The repetitive twisting and turning involved in the game can strain the back muscles.

Rowing – The backward and forward movements of rowing can put pressure on the lower back.

Football – Physical contact and sudden movements in football can cause back injuries and severe pain.

Gymnastics – The demanding physical requirements of gymnastics can lead to back injuries, especially in athletes who lack proper training or conditioning.

Baseball and Softball – Pitching, especially when done incorrectly or excessively, can put a strain on the back.

How Can I Prevent Back Pain When Exercising or Playing Sport?

Participating in regular exercise or sport is a great way to stay fit and emotionally healthy, regardless of age. Don’t let a back injury keep you out of the game.

Rest and recovery play a crucial role in muscle repair. When you neglect this aspect of your fitness routine you are more likely to experience chronic discomfort. Intense routines like cardiovascular exercises can lead to micro tears in muscle fibers which may cause long-term back issues.

Incorporating core-strengthening exercises into a fitness routine is essential for reducing the risk of back pain. Core strengthening exercises like planks and bridges can help prevent back pain by supporting the spine.

Regular stretching routines before exercise or sport that focus on flexibility and mobility can help prevent back pain. Yoga and Pilates in particular improve flexibility and body awareness, aiding in correcting movement imbalances.

Remember, the key to preventing back pain from exercise or sport is listening to your body, progressing gradually, and prioritizing the proper form. If you experience persistent back pain, it’s important to seek medical attention to determine the underlying cause and receive appropriate treatment.

While keeping fit is essential for overall health, it can be a Cause of Back Pain

Over training, improper technique, weak core muscles, and a lack of flexibility are common causes of sport and fitness-related back pain. By focusing on balanced, well-rounded workouts, proper form, and prioritizing recovery, you can enjoy the benefits of staying fit without compromising your back health.

The best preventative measure you can take is participating in comprehensive physical therapy programs. These programs focus on stretching and strengthening the lower back to help prevent back pain and injuries. For any spine or muscle related injuries occurring during exercise or sport, consult with one of our physiotherapists at any one of our three physical therapy clinics.

By following a professional exercise or sports program, you will be on the road to recovery and can once again enjoy a pain free return to your daily fitness routine sooner than you think. We’ll gladly assist you with a fitness routine that suits your needs.

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Jason Bellefleur

Jason Bellefleur is a multi-award-winning physiotherapist. Most recently, he was recognized as a 2016 Ottawa Forty Under 40 recipient and received numerous awards from the Orléans Chamber of Commerce (the 2011 Young Business Person of the Year, the 2012 Healthcare Professional of the Year and the 2014 Business Person of the Year awards). Jason is proud to be an Orléans resident and to raise his family in a bilingual community. He enthusiastically promotes local business within the Orléans area and frequently supports and participates in local events. Jason was recognized for his community involvement by receiving the Orleans 150 Community Builder award in 2017 by Ottawa-Orléans MPP Marie-France Lalonde. Jason firmly believes in high-quality one-on-one physiotherapy interventions. His treatment approach emphasizes hands-on intervention, continued client education, and active involvement by the individual to help them reach their full potential. By opening a clinic that offers 'Higher Standards of Care,' Jason wants his patients to feel confident that they receive the highest level of patient care available. As a result, he is also preventing injury and helping to improve their health and well-being.