How to Recover from Lower Back Strain After Strength Training

Lower back strain is a common issue that many people experience after strength training. It can happen when you lift too much weight, use poor form, or overuse your muscles. While lower back strain can be painful and uncomfortable, there are several steps you can take to help your body recover quickly. In this post, we’ll share some tips on how to recover from lower back strain after strength training.

Rest and Recover

The first step in recovering from lower back strain is to rest and allow your body to heal. This means taking a break from any strenuous activity that may aggravate your lower back. You may need to take a few days off from strength training, and it’s important to avoid any movements or exercises that cause pain or discomfort.

While you rest, you can use heat or ice to help alleviate any pain or swelling in your lower back. Applying heat in our opinion is best to help increase blood flow to the area and promote healing.

Stretch and Mobilize

Once the pain and discomfort have subsided, it’s important to start stretching and mobilizing your lower back. Gentle stretching can help improve flexibility, reduce stiffness, and promote blood flow to the area. Here are a few stretches that can help alleviate lower back strain:

  • Child’s Pose: Start on all fours and slowly lower your hips back towards your heels. Stretch your arms out in front of you and hold the pose for 30 seconds to a minute.
  • Knee-to-Chest Stretch: Lie on your back and bring one knee up towards your chest. Hold your knee with both hands and gently pull it towards your chest. Hold the stretch for 30 seconds and then repeat with the other leg.
  • Piriformis Stretch: Sit on the floor with your legs straight out in front of you. Cross one leg over the other, placing your foot on the floor outside your opposite knee. Twist your torso towards your bent knee and place your opposite elbow on the outside of your bent knee. Hold for 30 seconds and then repeat on the other side.

It’s important to stretch gently and not push yourself too hard. If you experience pain or discomfort during any of these stretches, stop immediately and consult with a medical professional.

Build Strength Slowly

When you’re ready to start strength training again, it’s important to do so gradually. Start with lighter weights and fewer reps, and gradually increase the intensity as your body gets stronger. Focus on using proper form and technique to avoid any unnecessary strain on your lower back.

It’s also important to build up your core strength, as a strong core can help support your lower back during strength training exercises. Incorporate exercises like planks, bridges, and bird dogs into your routine to help build a strong, stable core.

Seek Professional Help

If you’re experiencing persistent pain or discomfort in your lower back, it’s important to seek professional help. A coach or physical therapist can help assess your form and technique, and provide guidance on how to prevent future lower back strain.

At Marble Strength, our coaches are trained to help clients build strength and prevent injury. Whether you’re recovering from lower back strain or looking to improve your overall fitness, our coaches can help. Contact us today to learn more.

Lower back strain can be a painful and uncomfortable issue, but with the right care and attention, you can recover quickly and get back to your strength training routine. Rest, stretch, and mobilize your lower back, build strength gradually, and seek professional help if needed. With these tips, you’ll be on your way to a strong, healthy body in no time.

And remember, if you need help along the way, our coaches at Marble Strength can help guide you in the right direction.


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