“Is This Just Soreness… or Did I Hurt My Back?”

The other day, I had a conversation with a client at the clinic here in Ann Arbor that went something like this:

“Hey, so… I deadlifted two days ago, and my back is still sore. Not sharp pain, just kind of tight. Should I be worried?”

It’s one of the most common questions I get, especially from folks who lift regularly or are ramping things up after a break.

Let’s walk through what we talked about.

Me: “Tell me more - when did you notice the soreness?”

“It felt fine during my workout, but it was a little tight about 24 hours after my lift. It's been stiff since.”

This is already a good sign. True injuries tend to occur suddenly during the lift, whereas muscle soreness and fatigue usually appear a day or two later.

Me: “Does it loosen up after walking or moving around?”

“Yeah, once I get going, it’s way better. It’s just rough first thing in the morning.”

Again, this leans toward training-related fatigue - not damage! Movement helping is a key indicator that the nervous system is just a little sensitized, not that there’s something structurally wrong.

Me: “How’s your form when you lift? Are you feeling the movement in your legs or just your back?”

“I think my form is solid, but I probably rushed my warm-up. I went straight to working weight.”

There it is. One of the sneakiest triggers for low back sensitivity is jumping into heavier loads without giving your nervous system time to catch up. This doesn’t mean you need to stop lifting. It just means we need to fine-tune your setup.

So… Is It Just Soreness or Something More?

Here’s a quick cheat sheet I give people that come to OLO:

If it’s Just Soreness	If it Might Be Injury
Gradual onset (next day)	Sudden sharp pain
Improves with movement	Worsens with movement
Stiff, tight, or achy	Burning, shooting, or numb
Symmetrical or centered	One-sided, radiating pain
Normal mobility returns in 2–4 days	Movement feels restricted or unsafe

What Helped This Client

We didn’t do anything fancy. Here's what made the biggest difference:

• Dialed back deadlift volume for the week

• Added tempo work to reinforce control

• Programmed single-leg work to improve load distribution

• Used dry needling to reduce tone in the low back muscles

• Reviewed warm-up sequencing to prep the spine better

They were back to normal in a few days - and feeling more confident in the lift than before.

The Big Picture

Your back isn’t fragile. It’s strong, adaptable, and capable of handling a lot. But when it gets pushed too hard, too fast, or doesn't have the right support - it’ll let you know.

That doesn’t mean you need to rest for two weeks. It just means something needs adjusting.

At OLO Physical Therapy and Wellness in Ann Arbor, I help active adults figure out what’s normal, what needs a tweak, and what’s worth treating - so you can keep training without getting sidelined by fear or stiffness.

If your back has been flaring up lately, let’s take a look. It might be easier to fix than you think!

Till next time,

Joe