Lower back pain is one of the most common training setbacks, affecting around 80% of people at some point in their lives1.
Poor technique, muscle imbalances, and over-exercising can place extra stress on the muscles supporting your spine, leading to injury and disrupting your routine.
The good news? Most training-related back injuries are preventable with the right training and coaching.
At F45, our workouts are designed with back safety and injury prevention in mind. Our trainers guide each class, helping you move with strong technique while building the muscles that stabilize your back.
In this guide, you’ll learn what causes lower back strain, the symptoms to watch for, and practical ways to prevent lower back pain during your F45 training.
4 common symptoms of lower back strain
Lower back pain often shows up through small warning signs before the pain becomes more serious.
While what causes lower back strain can vary, the symptoms below are some of the most common indicators that the muscles supporting your spine have been strained2.
1. Pain when bending or lifting
A sudden pull in your lower back may appear when bending forward, tying your shoes, or lifting something from the floor. These movements place pressure on the muscles around your spine, which can trigger pain if they are already strained3.
2. Tightness or stiffness in the lower back
You may notice this after sitting for a long time or when you first wake up in the morning. Simple movements such as bending, twisting, or standing upright can feel restricted3.
3. Muscle spasms
Sudden muscle spasms can cause the muscles in your lower back to tighten without warning. The sensation can feel like a sharp grip in your back that briefly stops you mid-movement2.
4. Pain that appears after your workout
You may not notice pain during the workout itself, but once your muscles cool down, stiffness can appear later when you sit, stand up, or get out of bed the next morning3.
Once you recognize these symptoms, the next step is understanding what causes lower back strain during exercise.
What causes lower back strain during a workout
Unfortunately, many people learn what causes lower back pain through lived experience.
In most cases, workout-related back injuries come down to a few bad training habits. Below, we unpack the mistakes that often lead to lower back strain so you can improve your back safety and injury prevention.
Overtraining
Pain isn’t always gain. Training too intensely or too often places repeated stress on the muscles that support your spine.
During recovery, your body repairs tiny areas of muscle damage created during exercise. But when the importance of rest days is overlooked, muscles don’t have time to rebuild, which is what causes lower back strain4.
Incorrect technique
Performing repeated movements incorrectly is an easy way to strain your back, especially if you’re piling on the weights in a resistance workout or hybrid workout.
When exercises such as squats, deadlifts, or lunges are performed with poor alignment, the load shifts away from the intended muscles and places greater stress on your lower back5.
The risks of poor form are one reason why all F45 trainers prioritize back safety and injury prevention in-studio – guiding your technique throughout each class so you move with proper form and protect your back during every exercise.
Muscle imbalances
Ever notice yourself slouching or resting into one hip while standing?
These habits can lead to muscle imbalances. As F45 athlete and trainer Cristina Chan explains, “a muscular imbalance occurs when one muscle becomes overactive while the opposing muscle becomes weaker or underactive.”
For example, sitting for long periods can tighten the hip flexors while weakening the glutes and core. When these muscles stop stabilizing the body, the lower back often takes on more of the load, increasing the risk of damage5.
Skipping a warmup
Starting a workout without warming up places sudden stress on your body.
When you move straight from stillness into intense exercise, your muscles are stiff and less prepared to control movement. This makes it harder to stabilize your spine and increases the likelihood of injury6.
That is why every F45 class begins with a structured warm-up. Gradually activating your muscles and raising your heart rate prepares your body for movement before a session, and is an important step in how to prevent injuries during exercise.
How to reduce back strain when working out: our 7 top tips
Learning how to reduce back strain during exercise comes down to building better training habits. The following seven simple strategies can help you train safely while protecting your spine.
1. Always stretch
Learning dynamic and static stretches is important for knowing how to reduce back strain before or during your workout6.
Every F45 workout begins and ends with guided stretches led by our trainers, helping your body prepare for movement and recover afterward.
Some of the stretches we use to prevent lower back strain include:
- Kneeling hip flexor stretch – releases tight hips that can pull on your lower back.
- Seated hamstring stretch – reduces tension through the back of your legs.
- Figure-four glute stretch – loosens glutes that can place stress on your spine.
- Cat-cow stretch – gently mobilizes your spine and relieves stiffness.
2. Prioritize rest days
It’s true – sometimes, one of the best ways to prevent lower back pain is simply by resting.
As Cristina explains, “If you feel pain or exhaustion, rest. Recovery is part of training, not a break from it. As a general guide, give your body at least one day each week to recover and rebuild muscle.”
That rest doesn’t have to mean staying still. Our recovery workouts offer active recovery, combining mobility work, stretching, and controlled movement to release tension – especially in the lower back.
3. Focus on technique
Your form is far more important than your reps. You can only engage the correct muscle groups when your body is in the right position.
If you’re unsure how to prevent lower back pain when lifting weights, ask your F45 trainer for guidance. This is part of how group fitness works here at F45 – our trainers will help you adjust your positioning so each movement targets the right muscles.
Ready to train with confidence? Find your closest F45 studio and experience group workouts led by trainers who help you move safely and build strength.
4. Refuel your body
What you eat before and after a workout helps your body move well and recover, which can prevent lower back strain.
Eating balanced meals provides the energy your body needs to train safely and repair muscle tissue afterward7.
A well-rounded diet should include:
- Carbohydrates for energy
- Protein to support muscle repair
- Healthy fats for hormone function
- Vitamins and minerals for recovery
- Plenty of water and electrolytes to stay hydrated
- Foods that support the gut microbiome
5. Core training is important
Your core muscles stabilize your spine during movement. When they’re strong, they help control lifting, bending, and twisting so your lower back doesn’t absorb all the weight4.
Many F45 workouts include core exercises such as:
- Bird-dog – builds coordination and stability.
- Glute bridges – activate the glutes to support your lower back.
- Dead bugs – challenge deep core control.
- Plank variations – strengthen the entire core.
6. Don’t skip strength training
Strong muscles protect your back1.
As your glutes, hips, and core become stronger, more force is distributed through these muscles during movement, reducing the strain placed on your spine.
F45 resistance workouts build strength through functional movements and progressive overload. With trainers guiding your technique and helping you select the right weight, you can build strength safely while learning how to reduce back strain while training.
7. Wear comfortable gear
The clothes you wear during a workout should feel comfortable and supportive.
Compression gear such as vests, crops, bodysuits, and stabilising sports bras can help support your back by keeping muscles warm and encouraging blood flow for recovery.
Supportive footwear matters too. The best shoes for F45 training should be stable and supportive to help you stay balanced during lifts, jumps, and quick direction changes. Your apparel choices, meanwhile, should be guided by sweat-wicking garments that help you move with ease. For more information about the right clothes for HIIT workouts, explore our guide to how F45 athletes choose their training gear – and explore the apparel line at the heart of F45 Training x Reebok’s brand-new collaboration.
When to seek professional advice
If your lower back pain lasts more than a few weeks, continues to worsen, or is accompanied by numbness or weakness, it’s important to seek advice from a healthcare professional or physiotherapist. Getting expert guidance can help identify the cause of the pain and ensure you’re following the right approach for back safety and injury prevention before returning to regular training.
Struggling with shoulder pain too? Now that you understand what causes lower back strain, explore our recommended exercises for shoulder pain.
- https://www.ncbi.nlm.nih.gov/books/NBK586768/
- https://my.clevelandclinic.org/health/diseases/10265-back-strains-and-sprains
- https://www.ncbi.nlm.nih.gov/books/NBK538173/
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.00894/full
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7417116/
- https://www.sciencedirect.com/science/article/pii/S2666061X24001664
- https://pubmed.ncbi.nlm.nih.gov/28919842/
