Back pain when lifting: Correct biomechanics and strengthen the core

Back pain when lifting: Correct biomechanics and strengthen the core

Author: Philipp Schröder, PT | Updated on: September 2, 2026

Back pain during lifting occurs when the lumbar spine has to compensate for a lack of strength and stability from the legs and core. The most effective treatment consists of learning correct lifting mechanics (hip hinge), the deliberate buildup of core tension (bracing), and progressive strength training with free weights.

A wrong movement while lifting a crate of water, and suddenly a sharp pain shoots through the lower back. Back pain when lifting are the classic reason for an urgent appointment in our Zurich practice. It is important to understand that the spine is naturally extremely robust. Pain only occurs when the acting load exceeds the current capacity of your tissue.

When lifting from the floor, the strong muscles of the thighs and buttocks should do the main work. If there is a lack of strength here or if a neighboring joint is blocked (such as a stiff ankle or an immobile hip), the lumbar spine compensate for the movement. We analyze in the Physiotherapy Waidfuss exactly these biomechanical chains.

Our treatment relies on concrete craftsmanship and active training:

• Pain Modulation & Manual Therapy: In cases of acute blockages or lumbago, we reduce the extreme protective tension in the back muscles. We achieve this through gentle joint mobilizations of the lumbar spine and targeted trigger point treatments.

• Mobilization in preparation: For example, we use our exercise bike with adjustable crank length. This enables gentle, pain-free mobilization of the leg joints and promotes blood circulation in the lumbar region without straining it.

• Hebemechanic & Neuro-Integration: Before force is exerted, the brain must plan the movement. We integrate lightweight neurocentric approaches (balance training) to improve unconscious core stabilization before you even reach out.

• Specific strength training: With Free weights let's train the deadlift. This everyday movement is crucial to gradually and safely increase your back's tolerance limit.

Strategies and everyday practical tips for home:

• The inner corset (bracing): Before lifting, take a deep breath into your entire abdominal cavity (including laterally into your flanks) and tighten your abdominal muscles as if you were expecting a light nudge to the stomach. This pressure supports the spine from the inside.

• The hip hinge: Practice the movement of pushing your hips back (as if closing a car door with your buttocks) while keeping your back neutral. The knees bend only slightly.

Frequently asked questions about back pain when lifting

1. What is the best first aid for acute lower back pain (lumbago) after lifting? Avoid strict bed rest. The psoas position (lying on your back with your lower legs placed on a chair at a 90-degree angle) relieves pressure on the intervertebral discs. Move within an absolutely pain-free range of motion.

2. Am I even allowed to train with weights if I have back pain? Yes, absolutely. Properly dosed and under clinical guidance in our practice in Wipkingen, free weights are the best tool to prepare the back for the demands of everyday life in Zurich.

3. Is lifting with a rounded back fundamentally harmful? No. The spine is allowed to round. It only becomes painful if you repeatedly round under high load without your muscles being specifically trained for this position.

4. Do you also treat radiating pain into the leg (sciatica)? Yes. If the pain radiates into the leg after lifting, we use specific neurological and manual tests to check whether a nerve root is irritated and adjust the therapy accordingly.

5. How long will it take before I can lift heavy things again? That depends on the tissue damage. An acute muscle strain often settles down after 1-2 weeks. However, the sustainable development of core and leg strength to prevent relapses requires 8 to 12 weeks of regular training.

Do not let the fear of lifting dictate your daily life. The team at Physiotherapie Waidfuss on Hönggerstrasse in Zurich is your contact for biomechanical analyses and targeted strengthening of the lumbar spine.