Back pain due to sports Zurich | Physio Waidfuss

Back pain from sports: When working out brings strain instead of balance

Back pain from sports Zurich: You regularly go for a walk, do strength training or play football – and yet, or precisely because of this, does your back complain? Back pain from sports is not a contradiction for people who are active in sports; it is usually a sign of an imbalance between strain and endurance. In Physio Waidfuss In Wipkingen/Höngg, we look closely at where this imbalance lies in your company.

Why do active people in particular get back pain from exercise?

• Unilateral sports: Running, cycling, or strength training with an unbalanced program often repeatedly strain the exact same muscle chains in the same way.
• Too rapid increase in training load: Anyone who increases training volume or weights too quickly gives the back no time to adapt.
• Muscular imbalances: Strong but shortened back muscles combined with weak core and abdominal muscles are a common cause.
• Technical error: During deadlifting, running, or in ball sports, incorrect form leads to unnecessary strain on the spine.
• Insufficient recovery: Back pain often does not result from a single incident, but rather from a lack of recovery over weeks.

Typical symptoms of back pain caused by sports

• Sharp or stabbing pain in the lower back during or after exercise
• Muscle tension along the spine, sometimes with limited mobility
• Pain amplification with certain movements such as rotation or bending

How are we going to approach this topic at Physio Waidfuss?

• Movement analysis We look at how you move in the movements that are relevant to you – whether running stride, knee bending or throwing motion – and where the spine is being unnecessarily stressed.
• Targeted strengthening: Build the trunk and back muscles to suit your sport, not according to a schedule.
• Mobility where it is lacking: Sometimes there is a limitation in the mobility of the hip or thoracic spine. We assess this individually, rather than stretching indiscriminately.
• Training control: Together, we’ll see how to increase the load and intensity so that your back can cope, rather than compensate.
• Return to sport: As with our Return-to-Sport approach, we will guide you back into your training in a structured way, rather than simply setting a goal of "pain-free".

Keep running or take a break with back pain?

A common question in our practice: Do I have to stop immediately when I first start pulling in my back? The answer is usually more nuanced than a simple yes or no. Mild, workload-dependent discomfort can often be further trained through adjustments in range of motion and technique, while stabbing or radiating pain is a clear signal that should be addressed before continuing.

Warm-up and recovery: Often underestimated factors

One point that is often neglected when dealing with back pain caused by exercise is the interplay between warm-up and recovery:

• Active warm-up instead of static stretching: Dynamic movements prepare the back muscles for stress better than long, static stretching before training.
• Plan recovery days: Back and core muscles need time to adapt after intense sessions—without these rest periods, back pain caused by exercise is particularly common.
• Don't underestimate sleep: Muscular regeneration takes place mostly during sleep, especially with more intensive training.
• Post-workout cool-down: A brief cool-down with loose movements supports the recovery of the strained muscles.

These measures do not replace targeted physiotherapeutic assessment, but they reduce the risk of symptoms recurring. How much exercise is generally recommended is shown by the official Physical activity recommendations of the Federal Office of Public Health.

Back pain caused by sports in Zurich: What the studies show

• Very common, even among fit people: A meta-analysis in the British Journal of Sports Medicine with 86 studies (Wilson et al. 2020) found that on average 42 percent of female athletes have back pain and 63 percent have had it at some point.
• The most important risk factors: According to the same analysis, previous back pain is the strongest risk factor. A high level of exercise and periods of rapid increase in load also increase the risk. That is why good training control is so important.
• Training protects the back: Exercise training, especially combined with training, significantly reduces the risk of new back pain (Steffens et al. 2016).
• Running is good for the discs: In a study (Belavý et al. 2017) had regular runners had better hydration and stronger spinal discs than people who hardly exercise.

Back pain caused by sports is therefore usually not a reason to completely stop exercising. The key is to manage the extent and intensity wisely.

Self-help: What you can do yourself

• Warm up consistently before training, even in times of pressure.

• Increase training duration and intensity gradually, rather than abruptly.

• Be sure to get enough recovery time between intense workouts.

When should you see a doctor or go to physical therapy?

Seek help promptly if the pain radiates to the leg, numbness occurs, or the symptoms persist despite several weeks of training adjustments.

If the complaints occur primarily during strength training, please also read our article. Back pain when lifting.

Frequently asked questions about back pain caused by sports

Do I have to completely stop exercising because of back pain? Not necessarily. Often, the training can be adapted instead of pausing it completely. We’ll help you figure out what’s currently possible.

I've had sharp back pain since my last strength training session – what now? For sharp or sudden pain, we recommend seeking immediate medical advice before continuing to train. It is best to schedule an appointment with us as soon as possible.

How soon after the treatment can I resume normal training? This depends heavily on the cause and extent. In the case of muscular imbalances, a gradual return over a few weeks is often possible, accompanied by targeted exercises.

Do I need a medical prescription if the pain is from sports? With a medical prescription, the basic insurance covers the costs. Without a prescription, treatment is possible on your own account.

Back pain from sports: bring your back back into balance

Back pain doesn't have to be the end of your training. Book an appointment online or come by Physio Waidfuss in Wipkingen; let us work together with you to achieve your goals. Team find the root cause – and work together to find a path back to pain-free sports.

Sources

• Wilson F et al. (2020): Prevalence and risk factors for back pain in sports: a systematic review with meta-analysis. Br J Sports Med. PubMed
• Steffens D et al. (2016): Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA Intern Med. PubMed
• Belavý DL et al. (2017): Running exercise strengthens the intervertebral disc. Sci Rep. PubMed