As the weather shifts to cooler temps in Chicago, Lincoln Parkers and other Chicagoans will shift from outdoor sports to more indoor activities, especially weight training.  Lifting weights is one of the best ways to build strength, improve posture, and support long-term health — but it can also put your back at risk if done incorrectly. Back strain is one of the most common injuries in the gym, and recognizing the early warning signs can prevent a minor issue from turning into a major setback. This post will illustrate symptoms to look for and what to do should this occur.

1. Sudden Sharp or Stabbing Pain

If you feel a sharp, stabbing, or burning pain during a lift — especially in your lower back — stop immediately. This type of pain often signals muscle strain, ligament sprain, or even a potential disc issue in your lower back. Pushing through your workout can worsen the injury and extend your recovery time not allowing you to exercise and/or perform other daily activities.

2. Dull Ache That Persists After Lifting

A lingering ache in your back after your workout might not seem serious at first, but it’s your body’s way of saying something’s off. Persistent soreness that lasts longer than 48 hours could mean you’re overworking your muscles or using poor form resulting in an injury to your lower back, hip, or body region nearby.

3. Stiffness or Limited Range of Motion

If you wake up the next day feeling stiff or unable to bend, twist, or move comfortably, it’s a warning sign that a tissue (muscle, ligament, spine) in your lower back are overstressed. Stiffness can also indicate inflammation from micro-tears caused by improper lifting mechanics done over time and done consistently enough.

4. Tingling, Numbness, or Radiating Pain

Any tingling, numbness, or pain that radiates down either or both legs and/or buttocks is a red flag and illustrates serious symptom(s). These symptoms may indicate nerve irritation or compression from your spinal discs, or muscles causing sciatica. Contacting a health care provider such as a chiropractor can evaluate and examine these symptoms and decide how to help you.  If the symptoms results in bowel/bladder dysfunction (where you lose control), contact 911 and seek immediate medical attention.

5. Muscle Spasms or Tight Knots

Sudden tightening or spasms in the lower back muscles are often a protective response to injury. Your body tenses up to prevent further movement and to try to protect you from further injury— but the rigidity can make pain worse over time if not addressed due to causing limited movement in one’s spine or nearby areas (hips or middle back).

6. Uneven or Compensated Movement

If you notice that you’re shifting your weight to one side, arching your back excessively, or rounding your shoulders during a lift, your body may already be compensating due to an underlying issue.  This could result in weakness, and likely injury as you are going to have to use another part of your body to compensate, resulting in strain. Developing proper mechanics and understanding how to change how you move to limit compensation are critical to preventing injury and creating a muscle imbalance.

How to Prevent Lower Back Strains

• Warm up properly before every session with static/dynamic mobility exercises of the 5 major areas (hips, shoulders, neck, upper/middle back and ankles) and light cardio.

• Engage your core to stabilize your spine during lifts.

• Use proper form — focus on alignment and target the proper areas (

• Don’t ignore fatigue; it often leads to poor technique; do not try to complete another rep or two when reaching failure.

• Listen to your body — pain is not a badge of honor, but there is a reason your brain is telling you something.

If injury to your lower back occurs, consult with your local sports-certified chiropractor to learn where you are weak, strong, and what elements you need to address to minimize injury to your lower back.  Often, sports chiropractors can treat back strains to reduce inflammation, improve mobility, flexibility, provide rehab tools and feedback to correct improper mechanics, improve recovery, and get you back to working out faster.

Most back strains occur due to overuse and repetitive use causing micro-trauma to one’s lower back.  Pay attention to the warning signs to save you from weeks — or even months — of recovery. Train smart, lift with intention, and your back will thank you now and in the future.

Brian Marion, DC, CCSP, ART, SMFA, CKTP

Lincoln Park Chiropractic 2202 N. Lincoln Ave Ste 1 Chicago, IL 60614

(773)248-2790 https://lincolnparkchiropractic.com