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Going Back to Weightlifting after Suffering a Lower Back Injury

The decision to return to weightlifting after you’ve injured your lower back isn’t one to rush and you must consult your doctor or physiotherapist before returning to the gym.


Depending on your injury’s severity, this doesn’t mean that you can’t engage in other forms of exercise including light cardiovascular exercise like swimming, nor does it mean that you can’t stretch and perform yoga poses and moves which could be just what your lower back injury is in need of, not to mention providing many other health benefits in the process.

Lower back (lumbar spine) injuries are one of the most common injuries that weightlifters suffer from due to anything from performing the wrong exercises to overly intensive training to poor form, the latter affecting more weightlifters than anything else.

Returning to the gym after suffering a lower back injury

Here are a few steps to consider that could help you speed up the recovery process and get you back into the gym after a lower back injury.

1.      Rest

You need to rest after suffering a lower back injury because any form of exercise that you do (even walking) will put pressure on your lower back. However, this doesn’t mean lying about all day doing nothing because after a day or so inactivity can be just as damaging as overexertion.

2.      See a specialist

Source a specialist in your local area – chiropractor, massage therapist, physiotherapist, etc. – with a strong knowledge of the lumbar region. Make sure you get your money’s worth because their fees can be very expensive, though having said that, the right therapy can effectively speed up the recovery process and get you back in the gym before you know it.

3.      Use a foam roller

A foam roller is as cheap as it sounds and an excellent way to treat a lower back injury. Rolling backwards and forwards over the affected area will increase the flow of blood and work out any kinks you have in the region, but emphasis must be placed on working the area slowly and carefully.

4.      Yoga and ‘alternative healing’ methods

Light yoga stretches work wonders for lower back injuries but as with the foam roller you must be careful and stop if you experience any discomfort. ‘Alternative healing’ methods might seem strange at times but some, like ‘cupping’, have been found to be extremely effective. Take a look at some of these alternative healing methods online and see what you think.

5.      Protein and an anti-inflammatory diet

Protein aids the muscle repair process in addition to helping you pack on muscle mass so continue consuming your cheap protein powder (albeit in lesser quantities) until you return to the gym. Your diet during the recovery process is also very important so ensure that it’s ‘anti-inflammatory’ by reducing your grain intake and increasing your consumption of fish oil. Salmon is excellent because it’s high in omega-3 fatty acids.

6.      Ice and heat

Opinions differ regarding the use of ice and heat though most experts agree that after suffering an injury you should apply ice for the first day and then heat afterwards or something to that effect.

Five tips for saving your spine

  1. Keep active
  2. Work your entire core in the gym
  3. Maintain good posture at all times
  4. Understand which exercises should be avoided
  5. Sleep in the foetal position on a good quality mattress

Returning to the gym after suffering a lower back injury isn’t a decision to take lightly, so take note of these handy tips and consult your doctor or physiotherapist before hitting the weights again.

Author: A company that currently employs about 20 full time staff to cater to customer needs, Bulk Nutrients is a dependable provider of a quality though cheap protein powder range. They also have a selection of stimulants and carbohydrates to choose from.

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