15/01/2026
The Weight Lifter’s Waist
Weight training is widely recognized for its benefits—improved strength, bone density, metabolic health, and injury prevention. However, many individuals experience lower back discomfort during or after lifting weights. As a Sinseh, I frequently see patients who assume that pain means something is “wrong” with their spine. In reality, lower back discomfort during weightlifting is often the result of modifiable factors rather than structural damage.
1. The Lower Back’s Role in Weightlifting
The lumbar spine serves as a force transfer region between the upper and lower body. During exercises such as deadlifts, squats, overhead presses, and rows, the lower back must:
· Stabilize the spine
· Transmit load from the legs to the torso
· Control movement under significant external resistance
If the load exceeds the lifter’s current capacity—or if stabilizing muscles fail to do their job—the lower back may become overworked, leading to discomfort.
2. Poor Lifting Mechanics
One of the most common contributors to lower back discomfort is suboptimal technique. Examples include:
· Excessive spinal flexion or extension during lifts
· Rounding of the lower back under load
· Loss of neutral spine during deadlifts or squats
· Jerky or uncontrolled movements
When technique breaks down, forces that should be distributed across the hips and legs are instead concentrated in the lumbar spine. Over time, this can irritate muscles, ligaments, and spinal joints.
3. Insufficient Core Stability
The “core” is more than just the abdominal muscles. It includes:
· Deep abdominal muscles (transversus abdominis)
· Multifidus
· Pelvic floor
· Diaphragm
If these muscles do not adequately stabilize the spine during lifting, the lower back compensates by increasing muscle tension. This often presents as stiffness, soreness, or a dull ache after training sessions.
Importantly, this discomfort does not necessarily indicate injury—it often reflects fatigue and poor load management.
4. Load Management Errors
Another frequent cause of lower back discomfort is lifting too much, too soon. This can occur when:
· Increasing weight too rapidly
· Performing high-volume training without adequate recovery
· Returning to lifting after time off
· Combining heavy lifting with other high-demand activities
Muscles and connective tissues adapt gradually. When training demands exceed the body’s ability to recover, tissues become sensitized, leading to pain or discomfort.
5. Limited Hip Mobility
Restricted hip mobility—particularly in hip flexion and extension—forces the lower back to move more than it should during lifting.
For example:
· Limited hip hinge ability during deadlifts leads to excessive lumbar flexion
· Tight hip flexors can increase lumbar extension stress during squats
Over time, this increased spinal motion under load may contribute to discomfort, especially during compound lifts.
6. Muscle Imbalances and Weakness
Lower back discomfort can also stem from imbalances between muscle groups, such as:
· Weak gluteal muscles causing the lower back to dominate hip extension
· Strong quadriceps but underdeveloped posterior chain
· Asymmetry between left and right sides of the body
When certain muscles underperform, others compensate—often the lumbar extensors—leading to overuse and soreness (王之虹 & 于天源, 2012).
7. Fatigue and Training Density
Lower back discomfort frequently appears later in a workout or after multiple training days in a row. Fatigue reduces neuromuscular control, making it harder to maintain proper technique.
As fatigue accumulates:
· Stabilizing muscles respond more slowly
· Movement quality declines
· Spinal loading becomes less efficient
This is why many lifting-related back complaints are not tied to a single lift, but to cumulative stress.
8. Pain Does Not Always Mean Injury
It’s important to emphasize that lower back discomfort during or after weightlifting does not automatically indicate a serious injury. In many cases, it reflects:
· Muscle soreness
· Temporary tissue sensitivity
· Fatigue-related strain
With appropriate modifications—such as technique correction, load adjustment, improved recovery, and targeted strengthening—most individuals can return to lifting without long-term issues.
王之虹 & 于天源 （2012）推拿学, p179-181. 北京：中国中医药出版社。
