Strength Training - Photo by Wikimedia Commons

Pain in the back after strength training. Why?

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Strength Training - Photo by Wikimedia Commons

Strength training - Photo by Wikimedia

Pain in the back after strength training. Why?

Many get hurt in the back after exercise, especially strength training is a recurring cause of back pain. Here are some of the most common causes, as well as advice and tips on how to avoid back injury when exercising.


Scroll below to see a training video featuring safe low-abdominal core exercises and a hip training program that can be used to build you up after a back injury.



VIDEO: 5 Safe Core Exercises on Therapy Ball (For Exercise After Exercise Injury)

In the video below, you see five of the most effective and gentle back exercises - when it comes to injury prevention and training after a training injury in the back. By avoiding too high abdominal pressure and exposed training positions, we can make sure to build up the core muscles in a safe way - without the risk of training injuries.

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VIDEO: 10 Strength Exercises for the Hips

Many people forget to train their hips - and therefore suffer a training injury when they throw themselves into a deadlift or squat with a barbell. It is the hips that allow the correct back position and stability when you perform these exercises. Therefore, you should learn from old sins and make sure that you also include hip training in your exercise program.


Below you will see a hip program with ten exercises that can strengthen your hips and reduce the pressure on your back.

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What is pain?

Pain is the body's way of saying that you have injured yourself or are about to hurt you. This is an indication that you are doing something wrong. Not listening to the body's pain signals is really asking for trouble, as this is its only way of communicating that something is wrong.


This applies to pain and aches all over the body, not just back pain. If you do not take the pain signals seriously, it can lead to long-term problems, and you risk the pain becoming chronic. Naturally, there is a difference between tenderness and pain - most of us can tell the difference between the two.


Treatment and specific training guidance from a musculoskeletal expert (physiotherapist, chiropractor or manual therapist) is often advised to overcome the problem.


The treatment will target and treat dysfunctions in the muscles and joints, which in turn will reduce the incidence of pain. When the pain is attenuated, it is necessary to weed out the cause of the problem - maybe you have a slightly bad posture that leads to some muscles and joints being overloaded? Or maybe you do not perform the exercises in an ergonomically good way?


Causes of back pain during exercise

There are several different reasons for getting back pain during strength training. Some of the more common ones include:



This is actually an English term for mathematical instability that will lead to failure, but the word has become more and more common in gyms as well.


It is based on its original meaning and simply indicates that poor ergonomic performance will lead to failure and ultimately total failure of the involved muscles and joints.


A good (read: bad) example of this is poorly executed ground lift where the person loses the natural curve of the lower back, as well as neutral spine / abdominal brace, in the execution and then receives an overload aimed at the lower back muscle, joints and maybe even the disc.


Overload - "Too much, too early" 

Perhaps the most common cause of exercise-related injuries. We will all be as strong as possible in the shortest possible time. Unfortunately, the muscles, joints and tendons are not always included in the turns, and so we develop strain injuries such as muscle twitches, tendon inflammation and joint dysfunctions.


Build up gradually, avoid injury - Photo WIkimedia

Build yourself up gradually, avoid injuries - Photo WIkimedia

Tips on how to avoid back pain during exercise

Get help at the beginning to train properly: When you start a training program, it is essential that you get a training program that matches your current training, both in terms of exercises and intensity. Therefore, it is recommended that you contact a personal trainer or musculoskeletal expert (physical therapist, chiropractor, manual therapist) who can help you set up a training program that suits you.


Write training journal: Bringing down your training results will give you both more motivation and better results.


Practice the neutral spine / abdominal brace principle: This technique will help you to avoid damage during larger lifts and the like. This is accomplished by having the back in the correct curve (neutral back curve) while tightening the abdominal muscles, thus protecting the intervertebral discs in the back and distributing the load on the core muscles.


Self-treatment: What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.


2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls


3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.


4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.


5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).


Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)


NEXT PAGE: You should know this about Prolapse in the back


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- If you have questions about this topic, then it is great if you ask these in the comments section below.

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3 replies
  1. marina says:

    Hi, I trained my back, chest and arms on the same day. Pressed me hard on all the exercises .. I am almost certain that I did not train incorrectly in any exercises. Gone through all of these before while I have a good training buddy. Was massaged hard after the training, behind In the back because I was in pain .. but the next day I had even more .. especially in the place I was massaged. It even hurts to breathe heavily / cough etc .. is this an injury after I have trained incorrectly do you think? Or trained too hard or was it because of the massage that it got so bad? Is able on the left side where I was massaged it hurts. Is day 2 now as it feels like that.

    • hurt says:

      Hei Marina,

      Sometimes you go into a training session with worse conditions than others - so that it has become a mistake load even if you trained correctly. This can be as simple as having slept badly the night before. If it hurt to breathe and especially inside the shoulder blades - then it may be that you have a rib lock / joint lock. This could probably be a little irritated by heavy massage. We recommend that you keep moving and use light activation exercises in the next few days - otherwise feel free to use a foam roller. However, if it persists, consult a chiropractor or manual therapist. Tell me if you need a recommendation.

      Thomas v /

  2. Kristoffer Hansen says:

    Hi, I was recommended training with kettlebells (such round weights with handles on) for back pain, but think it has hurt worse…. wondered if I was doing something wrong? It is especially when I toss it back and forth between my legs and up in front of me that I get pain in the lower back. There's also one where I twist at the same time as I throw the kettlebell, but I get it so hurt by eight fy. Do you have any tips on what I should do to avoid getting hurt when I train with kettlebell weights?


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