Lower back pain at the gym?
People who work out at the gym may be familiar with the feeling of discomfort in the lower back, either during exercise or afterward.. This pain may be the result of incorrect execution of the movement or the inability of this region to control the action.
Corrections in exercise for lower back pain
Suggestions for corrections in some exercises that, when performed incorrectly, can cause lower back pain.
Back squat
It mainly includes two variants:
- High-Bar Back Squat (bar resting on the upper trapezius)
- Low-Bar Back Squat (lower bar, above the spine of the shoulder blade)
These are the variations where the lower back is most strained, because the load is behind the center of mass and requires greater control of the torso.
Errors:
- Loss of neutral position at the bottom of the movement (pronounced butt wink);
- Excessive trunk inclination when climbing;
- Exaggerated lumbar extension at the beginning of the movement;
- Ascend first with your back and then with your hips.
What to correct:
- Create intra-abdominal pressure before lowering and maintain it during the repetition;
- Control the descent without relaxing at the bottom;
- Begin the climb by extending your hips and knees simultaneously, not just your torso.
- If there is a loss of lumbar neutrality at the bottom, reduce range of motion or load until consistent control is maintained.If there is a loss of lumbar neutrality at the bottom, reduce range of motion or load until consistent control is maintained.
At the Low Bar, the trunk inclination is naturally greater. However, attention must be paid to the increase in the progressive angle descent throughout the series.
Front Squat
In the front squat, the bar is in front of the body, which forces the torso to remain upright, reducing the moment of flexion on the lower back when compared to the back squat. Even so, lower back discomfort may occur if posture is compromised.
Errors:
What to correct:
- Keep your elbows elevated throughout the entire movement;
- Ensure that the torso rises at the same speed as the hips;
- Adjust the load if your posture does not remain stable until the last repetition.
Goblet Squat
Because it carries the previous load and is lighter in most contexts, it tends to be less aggressive on the lower back. Still, it can cause discomfort if there is a loss of control.
Errors:
- Excessive relaxation in the background;
- Rounding of the lower back due to lack of active control.
What to correct:
Dead Weight
Errors:
- Start with the bar away from your body;
- Ascent performed with lumbar extension instead of hip extension;
- Hyperextension at the top of the movement.
What to correct:
- Keep the bar close to your legs from start to finish;
- Think about pushing the floor with your feet, not pulling with your back;
- At the top, stop when your body is aligned. It is not necessary to lean back;
If your lower back begins to round immediately upon starting, the load is above your current control.
Deadlifts require precision. Small losses in position multiply the load on the lower back.
Rows (barbell or dumbbells)
Errors:
- Trunk too inclined without stability;
- Movement made at the expense of balance;
- Repeated extension of the lower back to assist with pulling.
What to correct:
- Adjust the angle of your torso to a position that you can maintain;
- Reduce weight if you need to “pack” your body to complete the repetition;
- Activate your abdomen before pulling and maintain this tension throughout the entire series;
- If necessary, use the seat support to take weight off your lower back while strengthening your control.
If the stroke feels like an Olympic lift, something is out of place.
Exercises on machines
Errors:
- Column glued to the backrest without active control;
- Loss of alignment when pushing heavy loads;
- Compensations in the final phase of the movement.
What to correct:
- Adjust the seat to your height. The wrong position changes everything;
- Create stability in the torso even with back support. The backrest does not replace activation;
- Avoid loads that force you to arch your lower back to complete the repetition.
When pain strikes in the middle of the set
There are three decisions that can and should be made:
- Stop the series if the position has been lost;
- Reduce load and repeat with control;
- Review the execution before insisting.
Does a lumbar belt really help?
A lumbar belt does not resolve the cause of lower back pain, nor should it be used as permanent support, but when used in the right context, it can be a great help and relieve discomfort.
In the context of mild lower back pain or initial discomfort
1. Increased sense of stability
The belt increases intra-abdominal pressure when you breathe against it. This creates more rigidity in the trunk and reduces excessive micro-movements in the lumbar region.
Result: less feeling of instability during exertion.
2. Reduction in perceived load
With greater stability, the effort seems more controlled. This does not mean that the load disappears, but the distribution improves. In phases of lumbar sensitivity, this can allow you to continue training without aggravating symptoms.
3. Tactile feedback
The belt provides a physical limit, which helps keep the torso active and prevents it from relaxing at the bottom of a squat or when starting a deadlift.
In high-intensity training sessions
During high-intensity training, it is practical and even advisable to use a belt, as it is a preventive measure against possible injuries.
Better control of intra-abdominal pressure
In heavy and short sets, the belt facilitates the creation of effective abdominal tension. This increases the rigidity of the torso and protects the spine during moments of greater demand.
Greater efficiency in maximum lifts
In squats and heavy deadlifts, it can improve the transmission of force between the lower limbs and trunk. It does not replace technique, but optimizes it when control already exists.
Your safety is our priority.
Europe Marathon 2026: information and post-race details
The 2026 European Marathon will take place in Aveiro on the weekend of April 25 and 26. On Saturday, April 25, the Mini-Marathon (10 km) will start at 8:00 a.m. On Sunday, April 26, the Marathon, Half Marathon, and Walk will start at 8:00 a.m.
Knee pain and adjustments in cycling
Many people with knee pain tolerate cycling better than running, as it is supposedly a lower-impact activity. With the load well distributed and practiced correctly, this sport can help strengthen the thigh and improve the knee’s tolerance to exertion. But then, why is it that in some cases this discomfort is still related to this practice? These and other questions will be answered in this article.
Sore shins?
It may seem like a minor issue until it starts to limit your ability to perform more strenuous activities. Have you ever experienced pain in your shins? Perhaps this discomfort occurred on the front or inner side of your tibia. This complaint is often associated with people who run, jump, or rapidly increase their training load. The diagnosis may be medial tibial stress syndrome, better known as shin splints.