Why Your Low Back Tightens Up During Workouts (and What You Can Do Today to Fix It)

Why Your Low Back Tightens Up During Workouts (and What You Can Do Today to Fix It)

If you’ve ever stepped away from a lift, hopped off the bike, or finished a workout only to feel that familiar tight, grabbing sensation in your low back… yeah, that’s super common. Active adults, gym-goers, and athletes here in Roanoke tell me about this all the time.

The good news? In most cases, the issue is very fixable — and usually not a “bad back.” It’s your body trying to compensate for something else.

Let’s break down the three biggest culprits.

1. Your core isn’t stabilizing the way you think it is

A lot of folks assume their core is strong because they do planks or crunches. But the part that really matters — the deep stabilizers — is all about pressure control and bracing.

If that system isn’t firing well, your low back steps in and tries to help. And when it does that under load, you get tightness, spasms, and that “my back is overworking” feeling.

2. Your hips aren’t doing their job

Tight hip flexors + underactive glutes = classic low back tension.

When your hips don’t move well (especially into extension), your lumbar spine tries to provide the extra motion. The problem? Your low back isn’t designed for that job. So it gets irritated, stiff, and strained.

3. You’re dealing with limited low back extension

This one gets overlooked all the time. Your spine needs a certain amount of extension to move comfortably through exercises like deadlifts, squats, overhead work, and even cycling.

If you’re restricted in extension — from stiff joints, tight hip flexors, poor bracing, or old injuries — the low back gets jammed up when you load it. That compression and lack of freedom to move can make your back feel like it “locks” or tightens during or right after a workout.

What you can do today to start feeling better

Here are some simple, actually useful steps:

• Practice 360° core bracing before you lift
• Add hip mobility, especially extension drills
• Work on gentle lumbar extension exercises if they feel good
• Don’t underestimate recovery — your spine needs it, too
• If the tightness lingers or keeps popping up, get an evaluation

Why this matters

Whether you’re lifting, cycling, running, golfing, or doing CrossFit, you shouldn’t feel like you’re always working around your low back. When you uncover the actual cause — core stability, hip movement, extension restriction — things improve fast.

If you’ve been dealing with that annoying low back tightness during your workouts, I’d be happy to take a look at what’s causing it and help you get back to doing what you love without discomfort.

Highland Spine + Sport — helping you reach greater heights.

‍