Lower Back Pain: Causes, Prevention, and Solutions
Lower back pain is one of the most common complaints among athletes, especially hockey players who are constantly bending, twisting, sprinting, and absorbing impact. Whether it’s a dull ache after training or sharp discomfort that affects your movement, lower back pain can hinder your performance and quality of life if left unaddressed.
The good news? Most lower back pain is preventable and manageable with the right approach to mobility, strength training, and recovery. In this article, we’ll explore the causes, prevention strategies, and effective solutions for keeping your lower back strong and pain-free.
Why Do Athletes Experience Lower Back Pain?
Lower back pain can develop due to a variety of reasons, but in hockey players and other athletes, the most common culprits include:
🔹 Poor hip and core stability – Weak glutes and core muscles lead to excessive strain on the lower back.
🔹 Tight hamstrings & hip flexors – Limited mobility in these areas pulls on the lower back, causing discomfort.
🔹 Overuse & repetitive movements – Constant bending, sprinting, and rotational movements increase stress on the spine.
🔹 Bad posture & mechanics – Poor form in the gym or on the field (e.g., improper squats, deadlifts, or running mechanics) can contribute to pain.
🔹 Lack of recovery – Inadequate stretching, mobility work, and recovery routines can lead to chronic tightness and stiffness.
If left untreated, minor discomfort can escalate into chronic pain or serious injuries, such as herniated discs, muscle strains, or sciatica.
Preventing Lower Back Pain: What You Can Do
To keep your lower back strong and resilient, focus on these key areas:
1. Strengthen Your Core & Glutes
A weak core forces your lower back to work overtime. Strengthening the deep core muscles and glutes reduces strain and stabilizes your spine.
Best Core & Glute Exercises for Lower Back Health:
Dead bugs (for deep core engagement)
Bird dogs (for spinal stability)
Glute bridges & hip thrusts (to strengthen the posterior chain)
Planks & side planks (to build overall core endurance)
Pallof presses (for anti-rotational strength)
Tip: Think of your core as a brace that protects your lower back. The stronger it is, the less stress on your spine.
2. Improve Hip & Hamstring Mobility
Tight hips and hamstrings can pull on the lower back, causing stiffness and discomfort. Regular mobility drills and stretching help keep your lower back pain-free.
Best Mobility Drills for Lower Back Relief:
Hip flexor stretches (to reduce tightness from prolonged sitting)
Hamstring stretches (to prevent excessive pull on the spine)
90/90 hip mobility drills (to improve hip rotation)
Thoracic spine rotations (to improve upper body mobility and reduce back strain)
Tip: Spend 5-10 minutes daily on mobility work - it’s one of the simplest ways to prevent pain!
3. Perfect Your Lifting Form
Lifting weights with improper form is a fast track to back pain. If you perform exercises like deadlifts, squats, or lunges incorrectly, you put unnecessary stress on your lower back.
Key Lifting Mistakes to Avoid:
❌ Rounding your back during deadlifts or squats.
❌ Using too much weight with bad form.
❌ Ignoring core engagement - brace your core before every lift.
❌ Relying too much on your lower back instead of using your glutes and legs.
Tip: If you’re unsure about your form, record yourself lifting or get feedback from a coach or trainer.
4. Recovery & Lifestyle Factors
Your daily habits play a huge role in lower back health.
Recovery Strategies:
Active recovery – Light movement, walking, or swimming can reduce stiffness.
Foam rolling & stretching – Helps release tight muscles that contribute to back pain.
Massage therapy & physiotherapy – Can provide relief and address imbalances.
Good sleep & hydration – Essential for overall tissue recovery and reducing inflammation.
Everyday Lifestyle Tips:
Avoid prolonged sitting – If you work at a desk, take movement breaks every 30-60 minutes.
Use proper posture – Keep your spine neutral when sitting and standing.
Optimise your sleep setup – A supportive mattress and pillow can prevent unnecessary strain on your back.
Fixing Lower Back Pain: What to Do If You’re Already in Pain
If you’re currently experiencing lower back discomfort, here’s what you can do:
Short-Term Relief:
Apply heat therapy (heating pads or warm baths) to relax tight muscles.
Use ice packs if there’s swelling or acute pain.
Avoid prolonged sitting—keep moving with gentle walking.
Long-Term Fixes:
Focus on core and glute strength to prevent future pain.
Prioritise mobility work to relieve stiffness.
Adjust lifting technique if poor form is the cause.
See a physio or chiropractor if pain persists beyond a few weeks.
When to Seek Medical Help:
If pain radiates down your leg (potential sciatica).
If you feel numbness, tingling, or weakness.
If pain persists for more than a few weeks despite rest and rehab.
Takeaway
Lower back pain doesn’t have to be a constant struggle. With smart training, mobility work, and recovery strategies, you can protect your spine, prevent injuries, and stay strong on and off the field.
🔹 Strengthen your core and glutes for stability.
🔹 Improve hip and hamstring mobility to reduce strain.
🔹 Perfect your lifting form to prevent unnecessary stress.
🔹 Prioritise recovery and posture in everyday life.