Why does my back hurt after lifting something?
Back pain after lifting is most often caused by a strained muscle or irritated joint in the lower back. It can feel alarming, but many lifting strains settle with gentle movement and time, and a physiotherapist can help if yours does not.
What may have happened
Lifting something heavy, awkward or too fast can overload the muscles that support your spine. Twisting while lifting makes it more likely. Sometimes the lift is only the last straw after days of tiredness or too much sitting.
First steps
- Keep moving gently with short walks
- Find positions that feel more comfortable
- Use heat or ice, whichever eases the pain
- Avoid heavy lifting for a few days
- Do not stay in bed for long periods
Lift smarter next time
Stand close to the load, bend your knees and hips, keep the weight near your body and avoid twisting. If something is too heavy, ask for help or break it into smaller loads.
When to book
See a physiotherapist if the pain is not improving after several days, if you cannot move normally, or if you notice leg pain, tingling or weakness.
Seek urgent medical care if you have numbness in the groin or inner thighs, loss of bladder or bowel control, sudden severe leg weakness, or fever, or if the pain follows a fall or car crash.
Our physiotherapy team can assess your back and help you return to lifting safely.
Related: should I use heat or ice for an injury?, how soon after an injury should I see a physiotherapist? and can I keep training while I am injured?