Lower back pain from squats, deadlifts and the gym
Why lifters get lower back pain, what a 2026 survey found, how to keep training sensibly, and when back pain is more than a strain.
The lower back works hard in squats, deadlifts and rows, and the 2026 survey of recreational weightlifters described above found that lower back pain was among the most common sites of pain, with age and years of training predicting more of it. Most gym-related back pain is a strain or an overloaded back that settles within days to weeks, and the NHS advice is to keep active rather than rest.
When to get urgent help
Call 999 or go to A&E straight away if you have back pain together with any of these. They can be signs of a rare but serious condition such as cauda equina syndrome. Do not drive yourself.
- Numbness or tingling around your genitals, buttocks or inner thighs (the saddle area)
- Difficulty passing urine, loss of bladder or bowel control, or being unable to feel when you are passing urine or stool
- Pain, tingling, weakness or numbness in both legs, or sciatica on both sides, or weakness in a leg that is getting worse
- New changes to sexual sensation or function alongside back or leg pain
- Chest pain, or back pain that started after a serious accident such as a car crash
What it can feel like
- An ache or tightness across the lower back during or after lifting
- A sudden sharp catch or spasm during a lift or on bending afterwards
- Stiffness the morning after a hard session
- Pain that may spread into the buttock but not usually below the knee
Common contributors
- A jump in load or volume, a new programme, or fatigue towards the end of a session
- Technique that shifts load away from the hips and legs towards the back, particularly when tired
- Poor recovery, sleep and stress, which can make the back more sensitive
- Often there is no single clear cause
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- The NHS advises staying active and carrying on with daily activities. Gentle walking and light movement usually help more than bed rest
- Keep training what is comfortable, and swap or lighten the movements that clearly provoke the pain
- Return to heavier lifts gradually, once everyday movement is comfortable, and consider technique coaching
- Heat or ice, whichever feels better, can ease the discomfort
- If you use over-the-counter painkillers, follow the packet instructions or ask a pharmacist. The NHS says paracetamol alone is not recommended for back pain
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Feeling hot, cold, shivery or generally unwell, or severe pain that starts suddenly or quickly gets worse
- Unexplained weight loss, or a lump, swelling or change in the shape of your back
- Pain that is worse at night or does not ease with rest, or is worse when you cough, sneeze or open your bowels
- A history of cancer and new, persistent back pain
Consider seeing your GP if:
- Numbness around the genitals, buttocks or inner thighs, pain, tingling or weakness in both legs, weakness in a leg that is getting worse, or changes to bladder or bowel control. Call 999 or go to A&E
- Pain after a fall or heavy impact, or with a high temperature, unexplained weight loss or feeling very unwell
- Pain that is worse at night, does not ease with rest, or is worse when you cough or sneeze
- Pain that has not improved after a few weeks of home care
How osteopathy may help
Osteopaths regularly see people with lower back pain from training. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
NICE guidance for low back pain says manual therapy (spinal manipulation, mobilisation or soft-tissue techniques) can be considered, but only as part of a treatment package that includes exercise. A 2026 Cochrane review found that spinal manipulation may give a small improvement in chronic low back pain compared with sham treatment and similar results to other conservative treatments, but the certainty of that evidence is low to very low.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Can I keep training with lower back pain?
The NHS advises staying active and carrying on with daily activities as far as you can. Many lifters can keep training with adjustments, such as lighter loads or swapping the movements that provoke pain. If you have red-flag symptoms, such as leg weakness or bladder or bowel changes, stop and seek urgent help.
Why does my back hurt after deadlifts?
Usually from a strain or overload of the back muscles, joints and ligaments after a rise in load, fatigue or technique that shifts work to the back. A 2026 survey found lower back pain was common in recreational lifters, particularly those who were older or had trained longer.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
- Shabanliyski et al., Sports 2026: Prevalence and predictors of musculoskeletal pain in recreational resistance trainers
- NHS: Back pain
- NICE guideline NG59: Low back pain and sciatica in over 16s
- Cochrane review (2026): Spinal manipulative therapy for adults with chronic low back pain
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.