Article Rundown

• When does back pain become a concern?
• Defining what lower back pain is
• Different types of back injuries
• Red flags to look out for in your pain
• Is some soreness normal?

When Should You Be Worried About Your Lower Back Pain?

In this video, I discuss when low back pain should raise concerns. This unique question has come up recently. Just as “beauty is in the eye of the beholder,” pain and pain tolerance vary from person to person. I know individuals with high pain tolerances who have undergone surgery without anesthesia, while others experience excruciating pain from a simple touch. Because pain tolerance differs, it’s essential to understand when low back pain warrants concern.

Defining What Lower Back Pain Is

First, let’s define low back pain. The lower back consists of five lumbar vertebrae and five sacral vertebrae. Low back pain can originate from various sources, including disc, ligaments, vertebrae, bones, facet joints, and nerves. As Dr. McGill mentioned in a recent Huberman podcast (which you can watch [HERE]), it’s crucial to understand what low back pain truly entails. You’ve probably heard that “80% of low back pain is non-specific.” This is often a cover for inadequate diagnosis. In reality, back pain (almost always) has a specific cause, and it’s essential to undergo an MRI and a thorough assessment from a qualified clinician who can evaluate your movements and identify the source of your pain.

If you experience low back discomfort occasionally, such as soreness after heavy squats or deadlifts that resolves in a day or two, that’s generally acceptable. Many clients I work with are rebuilding their strength and returning to exercises like squats and deadlifts. Those recovering from serious injuries may not regain their previous capabilities without experiencing pain. It’s crucial to approach this process slowly, paying attention to dosage and intensity. A movement might be beneficial at one intensity but could lead to setbacks if pushed too far. This principle applies to various activities, whether it’s lifting weights, swinging a tennis racket, or hitting a golf ball.

Red Flags For Your Back Pain

So, when does back pain become a red flag? For powerlifters and other strength athletes, mild soreness after a heavy lifting session is common. However, distinguishing between tightness and discomfort versus true pain is vital. Tightness may signal the beginning of a more serious issue. If you ignore this and continue training, it could escalate from tightness to injury. Chronic overuse often leads to such injuries.

That said, not every instance of low back tightness indicates a severe problem. A history intake is essential: Do you have a history of back pain? Some individuals may feel slight soreness after performing exercises like the McGill Big 3, and if that soreness resolves without worsening, it may be acceptable. However, a pattern of worsening soreness can lead to more significant issues, sometimes resulting in severe pain or spasms that require emergency care.

Recognizing true back pain can be challenging since everyone’s experience varies based on pain tolerance and injury mechanisms. For example, nerve pain characterized by burning or tingling sensations radiating down the leg is a clear warning sign and should not be ignored.

Conclusion 

In conclusion, occasional tightness that resolves quickly can be normal, but it depends on various factors, including your training status, biological age, lifting experience, and injury history. Because of this complexity, there are no one-size-fits-all answers about whether to train through pain. While soft tissue work may occasionally help, it’s essential to address the underlying issues, which often relate to disc injuries or spinal compression. For more insights, check out my other videos on chiropractors [HERE] and massage therapists [HERE].

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching