Why Do I Get Back Pain While Exercising?

Back pain during exercise usually develops from overuse, poor technique, or a combination of muscle imbalance and insufficient recovery. The pain signals that structures in the back, such as muscles, joints, or intervertebral discs, are being loaded beyond their capacity. In this article, we answer the most frequently asked questions about back pain in athletes, from cause to solution.

Which muscles and structures cause back pain during exercise?

Back pain during exercise is most often caused by overloaded back muscles, irritated facet joints, or increased pressure on the intervertebral discs. Depending on the sport and the movement, the hip flexors, hamstrings, and deep stabilizing abdominal muscles can also play a role when they are too weak or too tight.

The lower back, also known as the lumbar spine, is the most vulnerable area during sport. This region carries a large portion of body weight and acts as the connection between the trunk and the legs. When the surrounding muscles, such as the erector spinae and the multifidus, are not strong enough to stabilize the spine, pressure on the joints and discs increases. This leads to pain, stiffness, or even radiating symptoms toward the buttocks or legs.

In addition to the lower back, the thoracic spine, the middle section of the back, can also become painful. We see this regularly in rowers, cyclists, and swimmers who work for extended periods in a flexed posture. Limited mobility in this area forces the lower back to compensate more, which increases the load on that vulnerable point.

What are the most common causes of back pain in athletes?

The most common causes of back pain in athletes are incorrect movement technique, muscle imbalance, insufficient warm-up, and overtraining. Poor posture outside of sport, such as prolonged sitting at work, also contributes to back complaints that worsen during physical activity.

• Poor technique: Incorrect execution of exercises such as deadlifts, squats, or running movements increases pressure on the spine and raises the risk of injury.
• Muscle imbalance: When certain muscle groups are much stronger or tighter than others, the back constantly compensates. Over time, this leads to overuse.
• Insufficient recovery: Muscles and joints need rest to recover. Building up too quickly or sleeping too little significantly increases the risk of back complaints.
• Weak core: The muscles surrounding the abdomen, pelvis, and lower back together form the core. A weak core means the spine is less well stabilized during movement.
• Stress and tension: Mental stress manifests physically as increased muscle tension, particularly in the neck and lower back, which negatively affects athletic performance and recovery.

How do you know if back pain during exercise is serious?

Back pain during exercise is serious when the pain radiates into a leg, is accompanied by tingling or loss of strength, or when the pain is also present at rest and does not improve after a few days. In those cases, it is wise to seek professional help rather than continuing to train.

Not all back pain is the same. Muscle soreness after an intense workout is normal and typically resolves within two to three days. However, there are signals that point to a deeper problem:

• Pain that radiates into the buttock, leg, or foot (possible nerve irritation)
• Tingling, numbness, or weakness in the legs
• Pain that worsens when coughing or sneezing
• Back pain that persists at night or at rest
• Pain after a fall or direct impact to the back

When in doubt: stop exercising and have the complaint assessed. Continuing to train on an injured back can turn a temporary problem into a long-term injury.

Why does back pain after exercise keep coming back?

Recurring back pain after exercise almost always points to an underlying cause that has not been resolved. When only the symptoms are treated, such as relieving pain with rest or painkillers, but the actual cause, such as a blocked vertebra, muscle imbalance, or nerve irritation, remains, the pain returns as soon as the load increases.

A common mistake is stopping exercise as soon as the pain disappears, without investigating why the pain developed in the first place. The back has had a brief rest, but the underlying imbalance is still there. As soon as training is resumed, the cycle begins again.

Structural causes of recurring back pain in athletes include:

• Chronic overuse of specific vertebral segments
• Reduced mobility in the spine or hips
• Learned compensation patterns in the way of moving
• Built-up pressure in the intervertebral discs from prolonged sitting or one-sided loading

A targeted approach that addresses the cause, rather than merely relieving the pain, is essential to break the cycle.

Can chiropractic care resolve back pain in athletes?

Chiropractic care can effectively contribute to resolving back pain in athletes by restoring spinal mobility, reducing nerve irritation, and improving communication between the nervous system and the muscles. It focuses on the structural cause of the complaints, not just the pain itself.

In athletes, chiropractors regularly see blocked vertebrae, restricted joint mobility, and increased muscle tension as a result of repetitive loading. Through targeted spinal adjustments, the function of the musculoskeletal system is restored. This helps not only with recovery from an injury, but also with improving overall performance and preventing new complaints.

Chiropractic care is a non-invasive treatment without medication, making it an attractive choice for athletes who want to return to activity as quickly as possible. Moreover, no referral from a general practitioner is needed to make an appointment.

How do you prevent back pain during and after exercise?

You prevent back pain during and after exercise by performing a proper warm-up, executing exercises with correct technique, allowing sufficient recovery, and structurally strengthening the core. In addition, attention to posture and relaxation outside of sport is at least as important as the training itself.

Practical tips to prevent back pain:

• Always warm up thoroughly: Mobilize the spine, hips, and shoulders before engaging in intense movement.
• Improve your technique: Have movement patterns assessed by a trainer or specialist, especially with strength exercises.
• Strengthen the core: Exercises such as planks, dead bugs, and glute bridges help stabilize the spine.
• Build up gradually: Increase training intensity progressively and give the body time to adapt.
• Ensure sufficient sleep and recovery: Muscles recover and strengthen during rest, not during training itself.
• Pay attention to your posture outside of sport: Prolonged sitting with a rounded back increases pressure on the intervertebral discs and raises the risk of complaints during exercise.

How Ruggensteun helps with back pain from sport and movement

At Ruggensteun, we treat athletes with back complaints by looking at the structural cause behind the pain. We work with specialized chiropractors who have experience with sport-related complaints and apply modern techniques to restore the spine and nervous system. Our approach is always focused on lasting recovery, not temporary symptom relief.

What we offer for athletes with back complaints:

• Thorough analysis of the cause of back pain, including posture, movement pattern, and spinal function
• Chiropractic treatments aimed at restoring joint mobility and relieving pressure on the intervertebral discs
• Specialized techniques such as the Y-strap treatment for spinal decompression
• Guidance on recovery and prevention, so that back complaints do not keep returning
• Quick availability for acute complaints, without a referral from a general practitioner
• Free parking at our locations in Eindhoven and Valkenswaard

Would you like to know what we can do for you? Make an appointment directly or contact our team. We are happy to help you on your way to a pain-free and active lifestyle.