Back pain after exercise - causes and treatment

Why does my back hurt?

About 15% of people experience an episode of back pain each year, and it occurs in at least 50 to 80% of people in their lifetime. One possible cause is lack of exercise . In active athletes, on the other hand, the cause is excessive strain on the back , insufficient warm-up before exercise , poor movement technique , or trauma . The cause of the pain either comes from the back muscles or the spine . Muscle pain is caused by stretching or tearing of muscle fibers or tendons. Another type of pain comes from pathological changes in the spine that affect the spinal cord or spinal nerve roots , thereby causing pain. ^{1, 2}

Important factors

Studies show that the frequency of back pain depends on the amount of load , type of sport , correct technique , the athlete's psychological state and other factors.

For chronic pain , the number and intensity of training is crucial. Pain is common in people who lack exercise and have a sedentary lifestyle. In people who engage in sports to an average extent, pain occurs with the lowest frequency . Competitive athletes and physically very stressed people, on the other hand, have back pain often , because they experience pathological changes in the spine from long-term overload .

Muscle strains , muscle and spinal strains , or even vertebral fractures are traumatic injuries typical of sports with a high number of impacts , a lot of contact, and overall a large single load . Examples of sports where trauma can occur are rugby , powerlifting , or combat sports. ^{2, 3}

^{Source: www.verywellhealth.com}

How to prevent back pain?

The only proven way to prevent back injuries is exercise . It is important to exercise with the right technique and in a reasonable amount . A sufficiently mobile spine and sufficiently strong abdominal and back muscles are essential in the fight against back pain. In general, proper nutrition is important for bone strength and psychological well-being, because stress and psychological problems can be transmitted to back pain. ⁴

How to treat back pain?

A number of back injuries and other pathologies cause pain and therefore it is necessary to see an orthopedic doctor . After examination with imaging methods, a clear diagnosis will be made and the doctor will suggest treatment and rehabilitation.

When dealing with acute pain, you start with rest and sometimes ice or heat , which can be supplemented with medication. When the acute phase passes, you will begin rehabilitation . A qualified physiotherapist will recommend back and abdominal strengthening exercises and stretching exercises based on your specific injury. After the pain has gone, you can return to sports. For chronic back pain, it is important to strengthen, especially core stability . Massage , taping , and spinal manipulation by a chiropractor are also recommended for pain relief. ^{3, 4, 5}

How long will it take for me to feel better?

The differences in the types of injuries do not allow for a precise answer to this question. However, it can be said that in the majority of cases, the pain will ease or disappear after 4 to 6 weeks. ⁷

Resources:

1. Trompeter K, Fett D, Platen P. Prevalence of Back Pain in Sports: A Systematic Review of the Literature. Sports Med. 2017 Jun;47(6):1183-1207. doi: 10.1007/s40279-016-0645-3. PMID: 28035587; PMCID: PMC5432558.
2. Mo, Andrew Z, and Joseph P Gjolaj. "Axial Low Back Pain in Elite Athletes." Clinics in sports medicine vol. 40.3 (2021): 491-499. doi:10.1016/j.csm.2021.03.005
3. Harvey, J, and S Tanner. "Low back pain in young athletes. A practical approach." Sports medicine (Auckland, NZ) vol 12.6 (1991): 394-406. doi:10.2165/00007256-199112060-00005
4. Balagué, Federico et al. "Non-specific low back pain." Lancet (London, England) vol 379,9814 (2012): 482-91. doi:10.1016/S0140-6736(11)60610-7
5. Thornton, Jane S et al. "Treating low back pain in athletes: a systematic review with meta-analysis." British journal of sports medicine vol. 55,12 (2021): 656-662. doi:10.1136/bjsports-2020-102723
6. https://www.verywellhealth.com/common-causes-of-back-pain-diagnosis-and-treatment-2548504
7. Becker, Jonathan A, and Jessica R Stumbo. "Back pain in adults." Primary care vol. 40.2 (2013): 271-88. doi:10.1016/j.pop.2013.02.002