Back Soreness or Injury? How to Tell the Difference—and What to Do About It

It usually starts like this:

“My lower back’s been tight after workouts lately, but it’s not bad...”

“I feel fine during my lift, but sore the next day…”

“I tweaked my back once months ago, and now I’m afraid to lift again…”

Sound familiar?

This time of year, I start seeing more people with low back discomfort that isn’t quite pain, but isn’t quite normal either. If that’s you, let’s talk through what could be going on—and how to move forward with a little more confidence.

First: Pain ≠ Damage

Your back feeling stiff, tired, or even sore doesn’t automatically mean you’ve hurt something. In fact, some degree of discomfort after lifting (especially after deadlifts, squats, or loaded carries) is totally normal—just like soreness in your legs after a tough workout.

But here’s the key question:

Is your back getting better with movement and time—or staying stuck in the same loop?

So Is It Just Soreness... or Something Else?

Here are a few signs you’re probably dealing with training fatigue or sensitivity, not injury:

• The soreness sets in a few hours later (not immediately)

• It feels better after a warm-up or gentle movement

• It improves with sleep, hydration, and recovery days

• It’s symmetrical and doesn’t radiate into your leg

Now, on the flip side—if you're noticing any of the following, it might be worth getting checked out:

• Sharp, sudden pain that limits movement

• Pain that shoots into one leg

• Numbness, tingling, or weakness

• Back pain that’s getting worse, not better

You don’t need to panic—but your body’s probably asking for a little more support.

Common Summer Patterns That Stir Up the Low Back

Here’s what I tend to see most this time of year:

• Travel fatigue – lots of sitting in cars, planes, or camp chairs

• High-volume training – trying to “get strong” again before fall hits

• Skipping accessories – no core work, no mobility, just the main lifts

• Poor recovery – heat + dehydration = stiffer tissues and crankier joints

It’s not one single thing—it’s the accumulation of all of it.

Three Things I Have Most People Add (or Revisit)

If your back’s been feeling off but not injured, here’s where I usually start:

1. Add tempo to your lifts

Try slowing down the eccentric (lowering) portion of your squats, RDLs, or deadlifts. This builds control and reinforces good movement patterns. Bonus: it usually helps people feel where they’re moving from.

2. Rebuild your core, the right way

I’m not talking crunches. Think:

• Dead bugs

• Bird dogs

• Carries

• Paloff presses

You want anti-rotation, anti-extension, and stability from the inside out.

3. Take a walk

Seriously. Walking does more for low back recovery than most people realize. It pumps fluid through the spine, resets the nervous system, and restores your posture after a tough lift or long day of sitting.

Bottom Line

Your back isn’t fragile. But it does need care. And pain doesn’t always mean you’ve done something wrong—it’s often your body’s way of saying, “Hey, can we pay attention to this?”

So if your back’s been feeling off lately, don’t wait for it to get worse. Most of the time, a small shift in how you’re training, recovering, or moving can make a big difference.

At OLO Physical Therapy and Wellness, we help active adults figure out what’s normal, what needs adjusting, and what’s worth fixing—so you don’t have to guess.

👣 Reach out if you want a second opinion or help adjusting your training plan.

Stay strong,

Joe