Dr. Jordan Sudberg on Treating Back Pain from Lifting Weights: Recovery, Prevention, and Smart Training
Back pain is one of the most common complaints among weightlifters, whether you’re a seasoned athlete or new to the gym. Improper form, overtraining, or lifting too much weight too soon can all contribute to strain or injury in the lower back. But the good news is, most cases of back pain from lifting are treatable and preventable.
Dr. Jordan Sudberg, a leading pain management specialist, regularly treats patients dealing with sports and exercise-related pain. He emphasizes that understanding the root cause of back pain is essential for effective treatment and long-term recovery. In this post, Dr. Sudberg shares his expert insight on how to recognize, treat, and avoid back pain caused by lifting weights.
Understanding the Causes of Back Pain from Weightlifting
Before you can effectively treat back pain, it’s crucial to understand what might have caused it. Dr. Sudberg explains that the most common culprits include:
- Poor lifting technique: Rounding the back, jerking the weight, or not engaging your core can place excessive strain on the spine.
- Lifting too heavy: Pushing beyond your limits without proper preparation can lead to acute muscle or disc injuries.
- Muscle imbalances: Overdeveloped muscles in one area (e.g., chest or quads) and weak stabilizers (like the core or glutes) can lead to compensations and back strain.
- Lack of warm-up: Skipping a proper warm-up reduces blood flow and flexibility, increasing injury risk.
These factors can result in anything from a mild muscle strain to a more serious condition like a herniated disc or nerve impingement.
Step-by-Step Guide to Treating Back Pain from Lifting
Dr. Jordan Sudberg outlines a comprehensive, step-by-step approach to treat back pain effectively:
1. Stop Aggravating Activities
The first and most important step is to stop the activity that caused the pain. This doesn’t mean giving up exercise altogether, but you need to avoid movements that place strain on the back until you’ve healed.
“Continuing to lift through pain can turn a minor issue into a major injury,” Dr. Sudberg warns.
2. Apply Ice and Heat Therapy
For the first 48 hours, ice can help reduce inflammation and numb the pain. After the initial phase, applying heat helps relax the muscles and improve circulation.
Tip: Apply ice for 15–20 minutes at a time, several times a day, then switch to heat after the acute pain subsides.
3. Over-the-Counter Medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation in the short term. Always follow dosage instructions and check with your doctor if you have other medical conditions.
4. Gentle Movement and Stretching
While rest is important initially, too much inactivity can actually prolong recovery. Dr. Sudberg recommends gentle walking, light stretching, and low-impact mobility exercises after the initial inflammation has gone down.
Focus on stretches that target the hips, hamstrings, and lower back to relieve tension and promote healing.
When to See a Pain Specialist Like Dr. Jordan Sudberg
If your back pain lasts more than a few days, is severe, or includes symptoms like numbness, tingling, or leg weakness, it’s time to consult a specialist.
Dr. Sudberg uses a comprehensive diagnostic approach to evaluate the cause of your pain. He may recommend imaging tests, such as an MRI, to determine if there’s a disc injury or nerve involvement. Treatment options may include:
- Physical therapy to improve posture and strengthen core muscles
- Trigger point injections or other minimally invasive therapies for pain relief
- Regenerative medicine (like PRP or stem cell therapy) to support tissue healing
- Spinal decompression therapy for nerve-related back pain
Preventing Future Back Pain in the Gym
Dr. Sudberg stresses that prevention is just as important as treatment. To protect your back while lifting:
- Learn proper form: Always lift with a neutral spine and engage your core. Consider working with a certified trainer.
- Strengthen your core and glutes: These muscle groups provide support to the spine and should be part of every lifter’s program.
- Progress gradually: Don’t increase weight too quickly. Follow a structured, periodized training plan.
- Warm up thoroughly: Incorporate dynamic stretches and mobility work before lifting.
- Listen to your body: Pain is your body’s warning signal. Rest when needed.
Final Thoughts: Stronger and Safer Lifting with Expert Guidance
Back pain from lifting weights doesn’t have to sideline your fitness goals. With the right care, most cases resolve quickly—and often come with valuable lessons about technique and recovery.
Dr. Jordan Sudberg encourages anyone dealing with exercise-induced back pain to act early. “Pain is manageable when addressed properly. The goal is not just to treat the injury but to build a foundation that prevents it from recurring.”
If you’re struggling with back pain or want expert guidance on lifting safely, consulting with a pain management specialist like Dr. Sudberg can help you get back on track—stronger and smarter than before.
