Starting Strength Coach Grant Broggi explains how to deal with a back tweak from lifting weights, and shares a story of how he recovered from this recently.
Managing Back Pain: A Lifter's Guide
Back pain, huh? It's like that annoying friend who always shows up uninvited. But don't worry, you're gonna be okay! If you've been lifting—or just living—you've probably dealt with it. Here's the scoop on how to handle it without losing your gains.
Understanding Back Pain
Back pain is a common issue, especially as we age. Whether you're lifting weights or just living life, it can sneak up on you. But here's the good news: most of the time, you're going to be okay. The key is understanding what causes it and how to manage it.
What Causes Back Pain?
From my experience coaching many lifters, back pain often occurs when you're lifting heavy weights, especially if you're squatting and deadlifting on the same day. Most tweaks don't happen in the gym; they happen when you're doing everyday activities, like getting out of a car or standing up from a chair. But sometimes, they do happen during a lift, which is why it's important to be mindful of your form and not push too hard.
The Importance of Movement
When you tweak your back, your brain might tell you to avoid lifting for weeks. But the truth is, movement is key to recovery. If you stop moving, the pain is likely to linger. Instead, get back in the gym and lift, even if it's just with an empty bar. Your back might be hurting, but it's not hurt.
My Personal Experience
I recently experienced a back tweak during a squat session. Instead of panicking, I continued with my workout, focusing on lighter lifts and keeping my body moving. While I felt some discomfort afterward, I knew that staying active would help. By the next gym session, I was able to lift with no issues.
Tips for Managing Back Pain
1. **Keep Moving**: Don't let back pain keep you sedentary. Movement helps alleviate discomfort.
2. **Return to the Gym**: Even if it's just for light lifts, getting back to your routine can aid recovery.
3. **Focus on Form**: Pay attention to your form to prevent future tweaks.
4. **Don't Overdo It**: You don't need to set PRs when you're recovering. Just focus on staying active and maintaining good form.---
Final Thoughts
Back pain happens to all of us. It's important to manage it without falling into victim behavior. Just because your back hurts doesn't mean you can't go to the gym or take a walk. Remember, things that are uncomfortable are often good for you. So, get up, move around, and keep lifting!---I hope this guide helps you manage your back pain and keep you lifting strong. Stay active and don't let a little discomfort hold you back!