lower back pain/tightness after a workout

[gjl137]

So I started working out with a trainer recently who is helping me with leg work outs, which sadly I have not done much of before. I have been doing low weight squats but I always have tightness and soreness in my lower back for a day or two after. I don't think I'm injuring anything per se, but I know I have some disc problems there occasionally and some arthritis to be sure - I'm 51. What's the best post workout recovery treatment? Ice? Heat? Stretch? The workout is great for my legs, which are fine so far (even the knees surprisingly) but the lower back is so tight.
Any advice would be greatly appreciated.

 

[Jrahien]

It's likely just delayed onset muscle soreness, which is caused by slight swelling of the muscles after working them in a way they're unused to. Yes, ice can help this, but in the long term, you should stop getting them after you become more accustomed to the workout.

Stretching is always a good idea as well, whether there's tightness or not. If the pain you get is just from the muscles being too tense, then stretches of the hips and lower legs should especially help.

 

[Albert Smith]

You need to know that lower back muscle tightness is the cause of a muscle spasm. This can be brought on by a strain, overuse or muscle weakness. If your lower back muscles lack strength and a stronger back muscle pulls on this weak muscle, it can create tightness or pain. While lower back tightness can be manages at home occasionally medical intervention is needed to treat this common condition. Try to follow those tips:

• Rest your lower back muscles as possible as you can. Lie in a comfortable position that reduces tension in your lower back and does not twist or best your spine. Avoid strenuous or heavy physical activities until the tightness is gone.

• Use cold and hot therapy on your lower back. Apply an ice pack to your muscles for the first two days for 15 minutes, three times a day. Use a hot compress on the third day.

• Do you smoke? If so then quit smoking. Smokers have lower oxygen levels in their spinal tissues. This lack of oxygen can delay the heading process.

• Massage your lower back muscles. Massage helps to relax your lower back and loosen up knots in your muscles. Use your fingers to massage the tight spots in your lower back with gentle pressure.

Those are just simple tips you can follow. If you do not get result then you need to make an appointment with your doctor. Your doctor can diagnosis your lower back tightness, provide physical therapy stretches and prescribe medications. In some cases, injections and surgery are used to help improve muscle function and reduce tightness and pain.