After physical activity, it is common for discomfort or soreness to appear in the back in the hours following or even in the days after training. Now, how to differentiate these pains from an injury? In this article, we will explain the possible causes and offer the best advice for its treatment.
What back muscles can be most affected by soreness?
The laces are colloquially the way to refer to the delayed onset muscle soreness (DOMS). When we subject the muscles to an effort to which they are not accustomed or that exceeds that which is performed normally, that is when these symptoms can occur. micro-tears in the muscle fibers that cause pain.
Although any muscle in the body can be affected by soreness, the most common thing is that they appear in the back, both in the muscles of the upper body and those of the lower body.
Between the upper back muscles The trapezius, rhomboids and deltoids are frequently affected.
- Trapeze: It is located on both sides of the spinal column, from the skull to the last dorsal vertebra. It is sensitive to contractures or situations of anxiety, nerves or stress. Your pain can easily transfer to other areas such as the neck, head or shoulders.
- Rhomboids: Made up of two muscles, it is located below the trapezius, at the bottom of the neck, superior to the dorsal region of the thorax and extends from the spine to the medial edge of the shoulder blade. It is very prone to generating the so-called “winged scapula”, which leads to poor functioning of the shoulder joints.
- Deltoid: Although it is properly a shoulder muscle, it is closely related to the muscles of the back and allows the mobility of the arms. Its misuse can cause pain in smaller muscles such as the supraspinatus, infraspinatus or latissimus dorsi.
On the other hand, the middle back muscles that can be affected by soreness are the infraspinatus and the famous lats.
- Dorsals: The latissimus dorsi muscle is the largest and strongest of the entire trunk. Its main functions are to extend the shoulders, medial rotation and abduction of the arms. It is prone to overuse contractures or to generating tension throughout the back.
- Infraspinatus: It is located in the infraspinous fossa and connected to the spinal column. Although it has little abduction capacity, it works very well as an external rotator. Overstraining this muscle can cause tendonitis.
Finally, there are the lower back muscles, the so-called lumbar area where the quadratus lumbar muscle is located.
- Square lumbar muscle: Located in the lower part of the trunk, it is a common cause of low back pain. Studies indicate that 80% of the population has suffered pain in this area, caused mainly by poor posture or muscle decompensation.
Weightlifting and spinal injuries are two things that are closely related. Although this type of exercise helps to strengthen and shape the body, making an effort repetitively or greater than what the muscle is prepared for can generate not only soreness, but more serious injuries.
Homemade methods for recovering from muscle soreness
To relieve muscle soreness at home, it's a matter of following a series of activities that will help speed recovery and return to optimal condition more quickly. Alternating the application of cold and heat to the affected area is highly recommended. This can be done in the form of contrast baths alternating between cold and hot water to stimulate the area, especially at the onset of the injury. Massages can also be performed on the affected area, using creams or oils to promote blood circulation.
On the other hand, active rest, such as walking or gentle exercise, helps the area recover quickly and is one of the most effective activities for recovering from muscle soreness.
Common injuries when lifting weights
Among the most frequent injuries due to weight lifting are low back pain, muscle overload and lumbar impingement.. These injuries can cause an inability in the functioning of the spine, as well as the inability to perform rotation and abduction movements of the back, arms and shoulders.
Before making a big effort, it is important to perform stretching exercises to prepare the back and thus avoid discomfort in your muscles. If the pain appears very intense or persists for more days than normal, a specialist should be consulted so that a medical examination and diagnosis can be made. During this time, it is advisable to rest the affected area.
Lower back pain from lifting a lot of weight
Weight lifting can cause lower back strain. It is a pain located in the lower back that damages muscles and tendons, making it difficult to perform normal movements. This weakens the spine causing the pain to spread to other areas of the back.
He treatment of a lumbar strain It will depend on each person and the severity of the injury. It may include rest, application of hot or cold compresses, and stretching and strengthening exercises. In some cases, anti-inflammatories or muscle relaxants may be given to relieve pain.
Causes of back pain
In general terms, Muscle micro tears are the main causes of soreness. These occur due to a strong and involuntary muscle contraction that occurs when the muscle is demanded more than usual. These tears are usually accompanied by inflammation, which causes pain.
On the other hand, although There are those who say that the accumulation of lactic acid in the muscles causes soreness, this is incorrect. Lactic acid is the substance produced by muscle tissue to transport oxygen from the lungs to another part of the body. Although it can cause temporary burning and be a limiting factor during practice, it is not related to post-workout muscle soreness.
Soreness appears mainly when people are not sufficiently prepared to perform a certain physical activity. The growing popularity of intense training such as functional or crossfit, has caused the average number of discomforts or injuries to increase exponentially.
Tips to prevent back pain during training
Warming up and stretching the muscles before exercise is essential to avoid soreness or possible injuries. When starting the activity, it is advisable to use the technique correctly and increase the effort progressively, that is, gradually increasing the weight and/or intensity to prepare the muscles for additional effort.
Another important tip is carry out sports training planning. It is essential to know what exercises to do, how much weight to lift and what number of repetitions. It is also important to consider rest times so that the muscles can regenerate.
Good nutrition and hydration They are essential to protect the body. Drinking at least 2 liters of water daily and following a balanced diet with dairy, proteins and carbohydrates will promote recovery. Additionally, try sleep the right hours and avoid stressful situations to avoid tensions.
Performing exercises that do not damage the spine is a key practice to avoid pain in this area. Techniques such as back decompression and lumbar spine traction are very useful to expand the space between the vertebrae and their different structures, and thus avoid possible symptoms.
Difference between muscle soreness and back injury
Sore muscles and back pain may seem similar and can be confused with each other, but identifying them is key to effective and successful recovery.
While DOMS is pain that comes on gradually with exercise and goes away over time, back injuries appear suddenly, are localized, and worsen with movement.
The pain caused by DOMS usually lasts between 3 and 7 days; if it worsens or persists for more days, it is likely a back injury.
It's important to identify whether it's simple muscle pain or a serious injury. Consulting a professional physical therapist is vital to detecting these types of problems and avoiding prolonged pain.
What should I do if my back hurts when I exercise?
If you experience back pain during exercise, you can initially follow conservative treatment that includes the application of heat or cold, pain relievers, and stopping exercise for the first few days to allow your back muscles to recover. However, if the pain is persistent and begins to affect daily life, it is crucial to seek medical attention and stop exercising until receiving medical guidance to prevent the injury from worsening.
How to prevent back pain when lifting weights
To prevent back injuries while exercising, it's crucial to maintain proper technique and posture. This involves bending your knees, keeping your back straight, and using your leg muscles to lift weights, keeping the object close to your body.
It is also advisable to use seat belts and other elements that support the body and protect it from possible injuries.
On the other hand, it is key to be progressive in terms of weights and loads, gradually generating strength in repetitions.
If you have not had adequate prior preparation, avoid exercises that overload the spine.
Recommended exercises to relieve post-workout pain
It's well known that after a workout, it's important to do recovery exercises and stretches to prevent muscle injuries that could affect our performance in the future. Some of these exercises, added at the end of your routine, can significantly improve muscle health and prevent injuries:
- Gentle stretches in the cervical, dorsal and lumbar areas
- Joint mobility exercises to reduce stiffness
- Yoga or Pilates routines focused on the back
- Using foam rollers for myofascial release
- Recommended frequency and duration to avoid aggravating discomfort.
Pathologies that appear in the back when exercising can lead to trauma injuries that require intervention. For this, it is important to have spine specialists. The Institute of Advanced Spine Surgery (ICAC) in Madrid has traumatologists specializing in endoscopic surgeries. Can book a private appointment with the ICAC team in person or online to be able to take care of your spine in the best way.
18 thoughts on “¿Por qué aparece el dolor de espalda después del entrenamiento?”
I have had back pain for 10 years.
Hello Judith,
We're sorry you've been suffering from back pain for so many years. We recommend you consult with an orthopedic surgeon specializing in spine care so they can evaluate your condition and recommend appropriate treatment to help improve your quality of life.
Greetings.
Hello, good afternoon. I practice functional exercise. I was doing a routine on a bench for 20 minutes. I finished and started dancing in a step to clarify my zamba. I felt my tailbone hurt and it sounded like I had cracked. I was left with a slight pain and now I feel it kind of numb. What happened to me?
Hello Luz Elena,
In order to determine what has happened and provide you with an accurate diagnosis, a consultation will be necessary to evaluate your case in detail. Depending on the examination, additional medical studies may be necessary. If the pain persists or worsens, we recommend that you see a specialist for an evaluation.
Greetings.
مرخبا بالأمس مارست تمارين الددلفت الروماني بوزن 30كيلو وشعرت بألم قوراً وبقى الألم في اسفل ظهري ممتد لأسفل بطني وعند استيقاظي النوم اصبح الألم على طول خطي ظهري بالعرض اقصد اسفل ظهري
مرحبًا، شكرًا لمشاركتك ما حدث معك. قد يكون الألم الذي تصفه مرتبطًا بتحميل زائد على ام تهيّج في المنطقة القطنية نتيجة التمارين. الحالات، الأولى لتقليل الالتهاب، التبديل إلى الحرارة إذا استمر الانزعاج.
من المهم أن تتجنب التمارين حتى يخف الألم. إذا لم تشعر بتحسن خلال بضعة أيام، أو إذا زاد الألم أو ظهرت أعراض أخرى مثل الضعف أو التنميل أو صعوبة في الحركة، فمن الأفضل مراجعة أخصائي لتقييم حالتك وقد يطلب فح٨
عند العودة إلى التمارين، حاول القيام بذلك تدريجيًم تقنية مناسبة لتجنب الضغط الزائد على أسفل الظهر.
Hello good morning
Thank you for your good article, it is quite informative and helps to understand a lot about the body.
I would like to ask a question. Two months ago I did a bad lift and got low back pain accompanied by sciatica. I have been to a specialist and physiotherapy, my recovery is quite slow. Every day I do my stretching exercises and some to strengthen my lower back that the physiotherapist taught me (twice a day).
Now, my question is, when I do them, I sometimes feel the pain gets a little worse. Is this normal after doing the exercises and stretches? I've been doing the exercises for a month now.
Hi Alex,
Thank you very much for your message. We're glad you found the article helpful.
Regarding your question, it's relatively common to feel some discomfort or a slight increase in pain during the first few weeks of exercise, especially when the tissues are still sensitive. However, if after a month you notice that the pain worsens with your routine, it could be a sign that one of the movements isn't quite right for your current situation.
It's best to consult with your physical therapist again so they can assess your progress and, if necessary, adapt the exercises to this stage of the process. Recovery from sciatica can be slow, but with good, progressive adaptation, there are usually significant improvements.
Good luck with your recovery!
Bonjour il ya two jours j'ai fais du trampoline et j'ai maintenant mal au millieu du dos.
What to do?
Bonjour,
It is important to prendre du repos lorsqu'on ressent de la douleur, surtout après une activité physique comme le trampoline. Cela allows your bodies to recover and reduce inflammation. Si la souleur persiste après quelques jours de repos ou s'intensifie, il serait recommandé de consulter un traumatologue pour évaluer la situation de manière plus précise et exclure toute blessure important.
Do not hesitate to consult a specialist if you have concerns or if the child is not small.
Greetings.
Good morning, congratulations for supporting people with the information. May God bless you. I have a question. I am from Ica, Peru. 3 days ago I went up several times from the first level to the second level of my house, using only my hands to hold on to some metal to get to the second level. The next day I felt a slight pain in my back on both sides, but I didn't take it seriously. I went up again doing the same routine and I didn't notice a little more pain. Then I played soccer at night. In the second half, I felt a pain in my back that was a little stronger. I stopped playing. Now I feel a little pain when making movements or turns. Could it be due to excessive force applied? Could you guide me on what I should do?
Hi Ricardo,
The pain you describe could be the result of muscle overuse, a stretch, or even a minor strain. The first thing I would recommend is to rest and avoid activities that involve sudden movements or excessive exertion for a few days. Apply ice to the affected area several times a day to reduce inflammation and relieve pain. When the pain subsides, you could begin gentle stretching to improve mobility, but always with caution.
If the pain persists or worsens, or if you experience severe pain when turning or performing certain movements, it's best to consult a trauma specialist. They can conduct a more precise evaluation and suggest appropriate treatment.
Remember that it's important to listen to your body and not force movements, especially when you're experiencing discomfort.
Today I squatted 20 pounds more than usual. I had lifted 40 pounds in only 2 months of training. I am 44 years old.
And on the leg press I also increased to 20 pounds more than the 50 I lift.
I have severe lower back pain.
How it relieved me
First time this has happened to me!
Hello Yohana,
Thank you for your message. It's common for discomfort to appear when you rapidly increase your training load, especially in the lower back. It's important to incorporate weight increases gradually and in a controlled manner to protect your back, especially in exercises like squats and leg presses.
In some cases, pain may improve with relative rest, local application of cold for the first few hours, and then gentle heat if stiffness persists. However, if the pain is severe, does not improve in a few days, or radiates to the legs, it is best to consult a specialist for a proper evaluation and to rule out any injury.
Greetings.
Hello, in my case I have double scoliosis.
I started yoga 4 days ago (in a row) 25 min
My back hurts, but only in the area that covers the spine.
That is, on the sides of the spinal columns.
They told me it's because I'm strengthening it. Could that be true? Or should I stop doing it?
Thank you so much
I also have muscle pain in my legs and arms.
It's not the spine. It's on the sides. Thank you very much.
Hello Juliet,
Thank you for sharing your experience. The muscle pain on the sides of your spine, as well as in your legs and arms, may be related to starting a new activity like yoga, especially if you weren't used to exercising. In people with scoliosis, the muscles often work unevenly, so it's normal to feel discomfort at first when you start activating them.
However, every case of scoliosis is different, and not all exercises are appropriate for all curvatures. It's best to have a physical therapist or scoliosis specialist assess your case and guide you on the most appropriate exercises. If the pain persists or worsens, it's best to stop and consult before continuing.
Greetings.
Hello, I have lower back pain. I get a very strong pain when exercising.
deadlift and gluten kicks I think I did bad posture 2 weeks ago I felt the pain for 3 days and it was fine I did the same exercise again lifting less weight I got a very strong pain again what can I do.
Hello Ada,
Sometimes recovery from an injury can be slower than expected, and pain can return even when using less weight. Your body may need more time to fully recover. If the pain doesn't improve or you experience other symptoms, it's best to see a doctor to have the injury examined and determine the appropriate treatment. In the meantime, avoid exercises that cause pain and rest the area.
Greetings.