• Lower back pain
• Muscle tightness
• Stiffness
• Pain with movement
• Muscle spasms
• Difficulty bending or standing

• Aching or tight feeling in the lower back
• Pain when bending or twisting
• Stiffness when trying to move
• Pain that gets worse with activity

• Lifting heavy weights with poor form
• Sudden twisting movements
• Overuse during training
• Falls during sports

• Does your lower back hurt?
• Does your back feel tight or stiff?
• Does the pain get worse with movement?
• Is the pain only in your lower back (not down your leg)?
• Does it feel better when you rest?

Educational only — not a medical diagnosis.

1. 1Rest from activity
2. 2Ice 10–15 minutes
3. 3Avoid heavy lifting or twisting
4. 4Stay lightly active as tolerated
5. 5Return to activity gradually

• Severe or worsening pain
• Pain spreading down the leg
• Numbness or tingling
• Weakness in the legs
• Difficulty walking or standing

• Gradually return to activity
• Do light stretching as pain improves
• Strengthen core and back muscles
• Maintain good posture
• Avoid overtraining