Lower back and training: what you can do yourself
How load and recovery work for your lower back, and what you can do yourself. General information, not treatment.
Many athletes have questions about their lower back. This article explains how load and recovery work for your back and what you can do yourself. It is general information, not treatment, and it does not tell you what is causing your complaint.
Load and capacity
Your back gets stronger the same way the rest of your body does: by loading it a little more over time and giving it time to recover. Strong glutes, mobile hips and a mobile upper back help spread the load during lifting.
Keep moving
For most everyday back pain, staying active within what feels okay is the general advice. Long bed rest is usually not needed. Adjust your training rather than stopping everything.
Exercises you can do yourself
Three commonly used core exercises: McGill Bird Dog, McGill Side Plank and McGill Modified Curl-Up (together known as the McGill Big Three). Start easy and stop if it hurts.
When to see your GP or physio
Pain that does not get less after a few weeks, or keeps coming back? Discuss it with your GP or physio.
Pain radiating into the leg with loss of strength: contact your GP today.
Loss of control over bladder or bowel, or a numb feeling around the groin or buttocks: call 112 or go to A&E straight away. The same applies to severe pain after a fall or accident.
General information, not medical advice and not a treatment. Pain that does not go away, pain at night, fever, numbness or loss of strength: see your GP or physio. Severe pain after a fall or accident, or an emergency: call 112.
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