Why You Have Low Back Pain: A Science-Backed Guide for Athletes & Active Adults

Low back pain affects nearly everyone at some point—CrossFit athletes grinding through wall balls, HYROX competitors running under fatigue, swimmers training in extension, and busy professionals sitting for long hours each day.

Most people assume their back hurts because they’re “too tight.”In reality, most low back pain comes from weakness and poor stability—not a lack of mobility.

This article breaks down the science behind low back pain in a clear, easy-to-understand way and explains exactly what to train if you want long-term relief instead of temporary fixes.

When Low Back Pain Is NOT a Strength Problem

Before discussing training, it’s important to acknowledge that not all low back pain should be trained through.

Some causes of back pain are structural or congenital and require medical evaluation before any exercise program is considered.

Common Congenital & Structural Causes of Low Back Pain

• Scoliosis – A lateral curvature of the spine that alters load distribution.

• Spondylolisthesis – Forward slippage of a vertebra, often aggravated by extension.

• Incomplete neural arch closure (spina bifida occulta) – Often undiagnosed, but can affect spinal stability.

• Disc herniations or advanced degenerative disc disease

• Stress fractures (spondylolysis) – Common in athletes exposed to repeated extension and rotation.

If back pain is severe, worsening, radiating, or accompanied by neurological symptoms, imaging and medical care are essential.

However—this is not where most people fall.

Most Low Back Pain Is Mechanical and Fixable

According to Maher & Underwood (The Lancet, 2017), the majority of low back pain is classified as non-specific, meaning it is mechanical rather than structural.

Mechanical low back pain develops from:

• Repeated stress and fatigue

• Muscle imbalances

• Poor posture and movement patterns

• Weak core and hip musculature

• Excessive spinal motion under load

This is especially common in:

• CrossFit and HYROX athletes performing squats, deadlifts, wall balls, and running

• Swimmers exposed to repeated extension and rotation

• Professionals who sit all day and train hard afterward

In these cases, the spine isn’t damaged—it’s overworked.

Why Stretching Often Makes Back Pain Worse

Stretching the low back often feels good temporarily—but for many people, it reinforces the problem.

When the spine lacks stability:

• The nervous system increases muscle tone to protect it

• This feels like “tightness”

• Stretching reduces tone briefly but removes protection

• The spine moves even more under load

• Pain returns, often worse than before

This creates a frustrating cycle:Stretch → relief → instability → irritation

For people who already have enough lumbar mobility, more mobility is not the answer.

Strength and Stability Beat Mobility for Long-Term Back Health

Stability allows the spine to transmit force without excessive motion.When the deep core and hips are strong and coordinated, the spine stays neutral while the limbs do the work.

Research and clinical practice consistently show that strengthening the right muscles:

• Reduces unnecessary spinal movement

• Improves load tolerance

• Protects the spine during fatigue

• Decreases pain long-term

This is why strength training—done correctly—is the most reliable solution for mechanical low back pain.

Activity Levels and Back Pain: Why Both Extremes Hurt

A study by Heneweer et al. demonstrated a U-shaped relationship between activity and low back pain:

• Too little activity → higher pain

• Too much intense activity without strength → higher pain

This explains why both sedentary individuals and high-level athletes commonly experience back pain.

The solution isn’t avoiding movement—it’s building capacity and control.

Four Muscle Groups That Protect Your Low Back

Regardless of sport or lifestyle, these four areas can determine how well your spine handles stress.

1. Transverse Abdominals (TVA)

Your natural weightlifting belt.Creates 360° pressure that stabilizes the spine during lifting, running, throwing, and even sitting.

2. Obliques

Control rotation and side-bending.Weak obliques force the lumbar spine to compensate during squats, wall balls, swimming, and daily movement.

3. Quadratus Lumborum (QL)

A deep stabilizer on either side of the spine.Poor QL strength leads to asymmetry, poor load transfer, and irritation under fatigue.

4. Glutes & Hamstrings

The primary drivers of hip power.When weak, the low back absorbs force meant for the hips—one of the most common causes of chronic back pain.

Strengthening these areas consistently is the foundation of long-term relief.

How I Assess and Fix Low Back Pain in Athletes

In my practice, I first rule out structural issues.Once pain is confirmed as stability related, I assess movement patterns such as:

• Overhead squat

• Hip hinge mechanics

• Single-leg stability

• Core engagement and breathing

From there, programs focus on:

• Isometric core strength (planks, McGill Big 3, bracing)

• Loaded carries

• Hip-dominant strength work

• Breathing and intra-abdominal pressure control

This approach reduces pain while improving performance—not limiting it.

Practical Takeaways You Can Use Today

• If your back feels tight, it’s often protecting weakness

• Stretching alone rarely fixes low back pain

• Stability must come before intensity

• Strong hips and core protect the spine

• Most mechanical back pain is fixable

  
  

Final Thoughts: You Don’t Have to Live With Back Pain

According to Principles of Athletic Training, most mechanical back pain stems from:

“Faulty posture, faulty body mechanics, and poor muscular support.”

All of these can be corrected.

With the right strength-focused approach, your low back can become resilient instead of restrictive—whether you’re training for performance or simply trying to live pain-free.

References

Maher C, Underwood M. Non-specific low back pain. The Lancet, 2017.Heneweer H, et al. Physical Activity and Low Back Pain: A U-Shaped Relation? Pain, 2009.Prentice W. Principles of Athletic Training. McGraw-Hill.