Tips for Low Back Pain

Lower back pain in the gym is one of those things almost everyone deals with at some point, and no, it doesn’t mean you’re “getting old” or need to quit lifting. Most of the time it’s your body asking for a little attention, not a full shutdown. The usual culprits are tight hips, weak core and glutes, or lifting weight your body isn’t quite ready to control yet.

Before you train, take a few minutes to loosen things up. Cat–cow for 10 slow reps gets your spine moving, a kneeling hip flexor stretch for 30 seconds per side opens up tight hips, seated hamstring stretches take pressure off your lower back, and finishing with child’s pose helps everything relax. Nothing fancy, just consistent.

From there, focus on building strength where it actually protects your back. Exercises like dead bugs, bird dogs, glute bridges, and side planks teach your core and glutes to do their job so your lower back doesn’t have to overwork.

Keep the weight light and the control high!

Form matters too. Brace your core, keep a neutral spine, and don’t ego lift. If it looks sloppy, it probably feels worse later.

A few supplements can help recovery as well: fish oil for joint support, magnesium for muscle relaxation, and collagen for connective tissue health. Train smarter, stay consistent, and your back will usually calm down faster than you expect.