Low Back Pain After the Holidays: Why Workouts Make It Worse

Photo by Victor Freitas on Unsplash‍ ‍

Low back pain is one of the most common complaints we see in the winter season and the beginning of the year. Long periods of sitting, travel, reduced activity, and disrupted routines during the holidays leave many people deconditioned. When workouts resume suddenly, or there is an increase in snow shoveling, the lower back often absorbs more stress than it should.

Back pain during exercise is rarely about one weak muscle. It’s usually the result of poor load distribution and load tolerance. Tight hips, limited thoracic mobility, weak core stability, and improper lifting mechanics force the lumbar spine to compensate during movements like squats, deadlifts, and even cardio exercises.

Many people try to stretch their back or rest until symptoms calm down. While this may help temporarily, pain often returns once training resumes. Without correcting the underlying movement issue, the cycle continues. The root cause of the problem remains unchanged.

Physical therapy addresses low back pain by fixing the cause and restoring balance throughout the body. Manual therapy improves joint mobility, while targeted strengthening improves core control and hip function. Movement retraining ensures the spine isn’t taking on work it wasn’t designed to handle. Programs are customized for each person.

A common misconception is that back pain means you should avoid movement. In most cases, the opposite is true. The right type of movement—performed correctly—helps the back become more resilient.

If your back pain flared up as soon as you restarted workouts this year, it’s a sign that your body needs support, not complete rest.

PAR 5 Physical Therapy in Randolph, NJ specializes in helping active individuals throughout Morris County get back to exercising and working out pain-free—without taking time off, relying on injections, or using pain medication. PAR 5 Physical Therapy offers one-on-one physical therapy and performance services for all populations, with specialties in Orthopedics, Manual Therapy Techniques, Golf Fitness Training and Rehab, and Wellness Services.

If you have questions about pain, injuries, or movement—big or small—call or text 973-490-4955 to speak directly with a physical therapist.