Lower back pain during a race
A back that locks up mid-race, usually somewhere between the farmers carry and the sandbag lunges, and turns the last stations into damage limitation. This is nearly always an endurance problem, not a strength one.
This is general training information, not medical advice, and nothing here is a diagnosis. The same pain can have very different causes, and only a qualified professional who can assess you in person can tell which one is yours. If pain is severe, getting worse, or not settling, get it looked at.
- · A progressive tightening across the lower back that builds station by station.
- · Worst in the second half, especially in and after the carries.
- · Fine at the start of the race and fine again a day or two after.
- · The running afterwards feels heavy and upright rather than painful.
- · Trunk endurance that runs out before the race does: the muscles fatigue and the spine takes the load.
- · Training the carries fresh and never under race fatigue.
- · Grip failing on the farmers carry so posture collapses to compensate.
- · A sandbag position that rides low and pulls into flexion over 100 metres.
- · Farmers carries in the back half of a race.
- · Sandbag lunges, particularly the last two lengths.
- · Rowing at a high rate with a tired trunk.
- · The compromised runs after the heavy carrying stations.
- · Essentially everything: this rarely limits training between races.
- · The carries themselves, which need to be trained rather than avoided.
- · All strength and engine work.
- · Race simulations, which are where the problem is actually addressed.
Like-for-like substitutions that keep the training stimulus while the niggle settles. A swap, not a rest day.
- · Trunk endurance rather than trunk strength: long holds and long carries, not heavy short ones.
- · Carrying practice under fatigue, in the same order the race demands.
- · Grip capacity, since a failing grip is often what breaks the posture.
- · Sandbag positioning drilled until it holds for the full 100 metres.
None of the advice above applies if any of these are true. These are the signs that this is not an ordinary training niggle. Stop managing it yourself and get assessed.
- · Pain that stays for days after the race rather than settling.
- · Numbness, pins and needles or weakness in a leg.
- · It happens at lower and lower loads over time.
- · Any of the emergency signs listed under deadlift back pain.
Sweatlas is not a medical provider. Everything in the niggle index is general information about training, written for healthy adults, and it is not medical advice, diagnosis or treatment. Do not use it to self-diagnose or to delay getting care. If you have pain that is severe, worsening, or not settling, or you have any of the warning signs listed on the page, see a doctor or a qualified physiotherapist.