Do You Have Back Pain?


If you hurt your back while working out, I want to let you know that you will be okay and that you can move on.


The goal of following a supervised program and lifting with proper form is to minimize the risk of injury. However, things happen, and we cannot prevent every single injury.  More often than not this can result in a few days off and away from the gym to rest.


Those days turn into weeks and then weeks into months. Before you know it, it has been a while since you last worked out, your back feels a little better but you realize that you are feeling weaker than before and scared that you will reinjure it again.  That fear paralyzes you and prevents you from returning to your regular gym routine. On top of that, your eating habits derail and you end up gaining a few pounds. Life shouldn’t have to be sidelined when you get injured. In fact, there are many ways that we are able to work around this.  Here are the top 5 ways to work out around a low back injury:


  1. Take no more than a day or two off from the gym. Turns out that rest rarely helps out with low back pain. You rest, it feels a little better, and then it hurts again as soon as you bend over and pick something up. Rest isn’t the answer.
  2. Get moving. Even if it is just walking. This allows your body to get the blood flowing, allowing the joints to get lubricated and muscles to get stimulated.
  3. Tell your coach. The coach is there to help you, and if they don’t know what’s going on, they can’t do their job. Don’t have a coach? Get one. You wouldn’t try to build your own house so why would you try to build your body?
  4. Work out your upper body. You have two other arms that you can train while being injured, and there are many exercises that you can do while you are healing, such as pushups, pullups, ring rows, and more.
  5. Work out your lower body without putting stress on your back, this includes bodyweight squats, lunges, riding the bike, and other things.


This isn’t a message about training through pain. But it is about working out around your pain while you heal. If it doesn’t get better within 7 days, it would be best to consult with a medical professional such as a physical therapist.  Looking for someone to fix your low back? I know a guy.


If you don’t know how to workout around a low back injury, book a Free Intro by clicking here today and we can help you figure out a plan that works for you. 


Pain and injuries never have to stop you.




Talk with a coach about your goals. Get the plan to achieve them.


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