How to Reduce Unneccessary Back Pain in the Gym

That “tight” feeling is often your body’s response to fatigue and repeated loading, not necessarily damage. As your spinal extensors get fatigued:

They lose some ability to create stiffness and your ability to control the weight under load decreases. This then leads to other structures (like joints and ligaments) taking on more stress. Your body then increases muscle tone and acts as a protective strategy, often your body trying to create stability when it feels like it’s losing control.

This is why:

You might feel fine early in the week but notice stiffness or tightness building after multiple sessions or feel it more after higher volume or more demanding training blocks.

Stop Blaming a Single Exercise

We often make the mistake of pointing the finger at one movement, saying things like, "Deadlifts hurt my back" or "Squats don't agree with me". But most of the time, the exercise isn't the real problem.

The real culprit is the total load your spine has already been exposed to before you even start that lift. For instance, if you do rows, lunges, carries, and core work—all before your heavy deadlifts—your back hasn't suddenly become fragile. It's just already running on fumes.

How to Reduce Back Tightness

The good news is you don't have to stop training hard. You just need to be smarter about managing the total workload on your back during each session and across the entire week.

Mix Up Your Exercise Selection

A program packed with multiple bent-over or hinge-based movements means your spinal extensors are constantly working. Instead, try mixing in more upright or supported exercises and cutting back on stacking too many hinge positions in one session.

Use Chest-Supported Variations

This is one of the easiest fixes. Chest-supported rows, for example, let you hammer your upper back without putting unnecessary load on your lower back, dramatically reducing fatigue.

Get Strategic With Unilateral Work

Single-arm or single-leg exercises are fantastic. They still provide a strong training stimulus while significantly reducing the overall load on your spine.

Adjust Your Weekly Load

If that stiffness is a consistent weekend issue, you need to step back and look at the bigger picture:

Your total training volume

The number of sessions you're doing

How much exercise overlap there is between different days

Remember: it's rarely just one workout; it's the cumulative effect of everything adding up across the week.

The Takeaway

If your back feels tight, it doesn't mean your spine is broken. More often, it's a positive sign that your spinal extensors are working hard and accumulating fatigue, and your body is simply responding with protective tension. The ultimate solution isn't hitting the brakes on your training. It's about intelligently managing your total workload so you can keep making progress without constantly dealing with discomfort.

Need help figuring out exactly what's overloading your back?

At Myotherapy Pro, we dig deeper than just symptoms. We thoroughly assess your movement patterns, training structure, strength imbalances (using dynamometry), and load distribution across your program. Once we have the full picture, we design targeted rehab and training strategies that let you train hard—while keeping that frustrating back tightness at bay

Why your back hurts after the Gym (and it’s not just because of deadlifts)

If you’ve ever walked out of the gym with a sore or tight lower back, it’s easy to blame exercises like deadlifts, squats, or RDLs.

But the truth is…….

Those lifts aren’t always the real problem.

A lot of the time, back discomfort after training comes down to something most people overlook:

Accumulated Spinal Extensor Fatigue

Your lumbar and thoracic extensors play a key role in almost every strength session.

Most people associate them with big compound lifts like:

Deadlifts / Squats / Romanian deadlifts / Hip thrusts

But what many don’t realise is that these muscles are working throughout your entire workout, not just during those exercises.

You may need to rethink your training regime as your back may be working more than you think

Your spinal extensors are responsible for keeping your spine stable and work to support it whilst doing most gym exercises.

This means they’re heavily involved in exercises like:

Bent over rows / Single arm dumbbell rows / Lunges and split squats / Overhead pressing

Farmer carries / Kettlebell swings / Even core exercises

In other words…

They could be working for almost the entire session.

The biggest issue with this is that by the time you get to your heavier compound lifts, your spinal extensors may already be fatigued.

When these muscles fatigue, a few things can happen:

Reduced spinal stiffness / Decreased control under load / Increased reliance on passive structures (like ligaments and joints)

Changes in how force is distributed through your lower back may also occur.

This is often when pain / discomfort starts to show up.

And it’s why many people say:

“Deadlifts hurt my back.”

When in reality, the issue may be how much cumulative load your spine has already handled before you even get to that lift.

Part 2 next week will deep dive into how you can substitute out certain exercises to save your extensor muscles.

Morning vs Evening Gym Workouts: Which is Better?

Morning Training: Start Strong

Pros:

1. Boosts Energy and Focus All Day Exercising early gets your blood flowing and releases endorphins, leading to enhanced alertness and mental clarity for the rest of the day.

2. Supports Active Recovery Morning workouts allow your body to stay moving throughout the day, which can promote better muscle recovery and reduce stiffness or soreness.

3. Establishes Routine and Discipline Morning training builds consistency by reducing the chances of scheduling conflicts that often arise later in the day.

4. Improved Fat Burning (for Some) Fasted morning cardio can enhance fat oxidation, which may be beneficial if your goal is weight loss (though results can vary between individuals).

Cons:

1. Reduced Strength and Performance Body temperature and joint mobility are often lower in the morning, which may make it harder to lift heavy or perform at peak levels.

2. Tough for Night Owls If you’re not naturally a morning person, early workouts can feel more like a chore, and you may not be as mentally or physically prepared.

3. Time Pressure Trying to squeeze in a full workout before work or responsibilities can feel rushed or incomplete.

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Evening Training: Power Through Your PM

Pros:

1. Greater Physical Performance Studies show strength, endurance, and flexibility often peak in the late afternoon or early evening due to increased body temperature and neuromuscular efficiency.

2. Stress Relief Evening sessions can be a great way to decompress after a long day, helping you mentally reset and improve sleep quality (for some people).

3. More Time to Train You're less likely to be pressed for time, allowing for longer warm-ups, cooldowns, or extra sets if desired.

4. Social and Motivational Boost Gyms are often more lively in the evening, which can be energising and help with motivation if you're training with friends or in a class setting.

Cons:

1. Crowded Gyms Peak hours can mean long waits for equipment, more distractions, and less personal space.

2. Possible Sleep Disruption High-intensity evening workouts may interfere with sleep for some people, especially if done too close to bedtime.

3. Life Gets in the Way After-work fatigue, social plans, or family responsibilities can derail your evening gym intentions.

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So, Which Is Better?

Ultimately, the best time to work out is the one that fits your schedule and feels sustainable. If your mornings are calm and structured, getting your workout done early may suit you best. If you're stronger and more energised later in the day, evening training might be your go-to.

5 Signs you might be Overtraining

Whether you're playing team sport at any level or a regular gym-goer pushing for progress, one thing is clear: the body can only take so much. Overtraining isn't always about feeling exhausted—it often shows up as subtle, nagging issues that are easy to dismiss... until they’re not.

Here are five signs to keep an eye on:

1. Persistent Niggles or Recurrent Injuries

If tight hamstrings, sore groins, or shoulder tweaks keep reappearing, it’s likely not just bad luck. Overtraining compromises the body’s ability to repair itself. Soccer players pushing through back-to-back matches or gym clients training hard with poor recovery are especially prone to these “warning shot” injuries.

2. Slower Recovery Between Sessions

Whether it's muscle soreness that lingers for days, or joints feeling stiff longer than usual, slowed recovery is a red flag. For field athletes, this can affect mobility and increase the risk of soft tissue strains. In the gym, it might mean you’re lifting with poor form because your body hasn't bounced back.

3. Performance Plateau or Drop-Off

Training hard but getting worse? That’s a classic sign of overload. Sub-elite athletes might find they’re not hitting their usual metrics—reduced sprint output, poor agility, or a general sense of heaviness. Lifters may notice they're stuck at the same weights or even regressing.

4. Mental and Emotional Fatigue

You don’t need to be “burnt out” to be overtraining—but if you’re dreading training, feeling snappy or just not mentally sharp, it’s worth looking at overall load. This is especially true in team environments where mental sharpness is key to decision-making under pressure.

5. Disrupted Sleep or Restlessness

A body stuck in “go mode” often has trouble winding down. Overtrained individuals may struggle with falling asleep, staying asleep, or waking up feeling tired. Add that to niggling injuries, and it becomes a recovery trap—your body can’t heal if it’s not resting properly.

Sometimes a de-load week can be introduced where training intensity or volume is intentionally reduced—gives the body a chance to recover, reset, and adapt, helping to reduce fatigue and prevent injuries.

Differentiating Pain - Making sense of your Pain

1. Nerve Pain (Neuropathic Pain):
Description: Pain caused by damage or dysfunction in the nervous system (peripheral or central nervous system).
Symptoms: Sharp, shooting, burning, or stabbing pain; may be accompanied by tingling, numbness, or hypersensitivity to touch.

Conditions that can cause Nerve Pain

Pinched Nerve (Sciatica): Compression of a nerve, often in the spine, causing pain and other symptoms. 

Diabetic Neuropathy: Nerve damage caused by high blood sugar levels. 

Shingles: A reactivation of the chickenpox virus that can cause nerve pain. 

Carpal Tunnel Syndrome: Compression of the median nerve in the wrist. . 

Peripheral Nerve Injuries: Damage to nerves in the arms or legs due to accidents, falls, or sports injuries. 

Autoimmune Diseases: Conditions like lupus, rheumatoid arthritis, and Sjogren's syndrome can damage nerves. 

Example:

An example of nerve pain might be sciatica. Pain starts in the lower back or buttock and radiates down one leg, sometimes all the way to the foot. It can vary from a mild ache to a sharp, burning pain, or even feel like an electric shock. Some people experience numbness, tingling, or a "pins and needles" sensation along the path of the sciatic nerve. Muscle weakness can also be associated with nerve pain, especially whenever there is a disc bulge.

2. Tendon Pain (Tendinopathy):
Description: The most common symptom of tendon pain is pain in the affected area. The pain may be a dull ache or a sharp, stabbing pain.
Symptoms: The pain may worsen with movement or activity, and may be relieved with rest. Tendon pain may cause stiffness in the affected area, making it difficult to move the affected body part. In some cases, tendon pain may be accompanied by swelling or inflammation in the affected area. Tendon pain may cause weakness in the affected tendon or muscle group, making it difficult to perform certain activities. Tendon pain may develop gradually over time, rather than suddenly.
Example: Pain in the elbow from repetitive arm movements (e.g., in tennis players).

3. Muscle Pain (Myalgia):
Description: Pain occurring in muscles due to strain, overuse, or systemic conditions.
Symptoms: Dull, aching pain, muscle tightness, or spasms; localized or widespread.

Muscle pain can range from a mild, dull ache to severe and sharp pain. The pain may be constant or intermittent. If the muscle pain is related to physical activity, it may be more likely to occur during the day when you are active. If the muscle pain is related to certain medical conditions, such as arthritis, it may be more likely to occur at night due to changes in temperature,humidity, or sleep position. Muscle pain may be associated with specific activities or positions, such as sitting or standing for long periods of time, or holding the body in a certain position during sleep.
Example: A sudden, sharp pain in the back of the thigh (hamstring) potentially accompanied by a snapping or popping sensation, often occurring during activities like sprinting or jumping.

4. Ligament Pain:
Description: Pain resulting from damage to ligaments, which connect bones to each other and stabilize joints.
Symptoms: Sharp, localized pain; swelling; instability of the affected joint.

Ligament pain is often described as a sharp pain in the affected area. The affected area may become swollen and tender to the touch or may cause stiffness and difficulty moving the affected joint or limb. In some cases, ligament pain may cause weakness in the affected area. Ligament pain may also be accompanied by bruising in the affected area.

Example: An example of ligament pain is a sprained ankle, which occurs when the ligaments around the ankle joint are stretched or torn, often from a sudden twisting or rolling of the foot. 

5. Joint Pain (Arthralgia):
Description: Pain may be constant or it can come and go. Sometimes the joint can feel stiff, achy, or sore. Some patients complain of a burning, throbbing, or “grating” sensation. In addition, the joint may feel stiff in the morning but loosen up and feel better with movement and activity. However, too much activity could make the pain worse.
Symptoms:
Example: Knee pain after prolonged standing (osteoarthritis).

6. Stress Fracture

Description: Stress fractures are small cracks or breaks in the bones that occur due to repetitive stress on the bone.

Symptoms : The most common symptom of a stress fracture is pain in the affected bone, which may start out as a mild ache and progress to a more severe pain over time.

When a stress fracture is present, the affected area may become swollen, tender, or bruised. The skin over the affected area may also become red or warm to the touch, and in some cases, stress fractures may cause weakness in the affected area, making it difficult to perform certain activities. The affected area may be tender to the touch, and the pain may increase when pressure is applied to the area.

Stress fractures may cause stiffness in the affected area, making it difficult to move the affected limb or joint.

Example: A common example of a stress fracture is a metatarsal stress fracture in the foot, often seen in runners or athletes who engage in repetitive impact activities.