Get it checked at Bodyline Health, Lower Plenty
We see patients from across the Diamond Valley, including Eltham, Greensborough, Montmorency, Rosanna and Heidelberg. No referral needed, free parking, onsite X-ray when clinically indicated and HICAPS claiming on the spot.
Back pain after sport: a guide from the Bodyline Health team at 17 Main Road, Lower Plenty.
Why sport loads the lower back
Running, lifting, kicking, twisting and landing all pass force through the lower back. When training load jumps, technique slips with fatigue, or you return after a break, the back can take more than it is ready for.
Common causes of back pain after sport
- Delayed onset muscle soreness (DOMS) – general aching 24–72 hours after a hard or new session. It eases on its own.
- Muscle strain – a sharper, more localised pain that started during activity
- Spinal joint sprain – often after a twist or awkward landing, with pain on one side and stiffness. See our lumbar sprain page.
- Disc irritation – pain that may travel into the buttock or leg. See disc injury.
What to do in the first few days
- Keep moving gently – short walks are better than bed rest
- Use heat to ease muscle spasm
- Avoid heavy lifting and the movement that caused it for a few days
- Talk to your pharmacist about pain relief if needed
Getting back to sport safely
Return gradually. Start with easy aerobic work, then add strength and sport-specific skills. If back pain after sport returns each time you train, there is usually a reason – a stiff hip, weak core, technique or too much too soon – and it is worth finding out.
An assessment at Bodyline Health looks at your back, hips and how you move in your sport. If X-ray is clinically indicated, it is available onsite.
Preventing back pain after sport
- Increase training load gradually
- Warm up properly and include hip and trunk strength work
- Keep up mobility for the hips and upper back
- Rest and sleep well between hard sessions
Our best exercise for back pain article has more ideas.
Who at Bodyline Health can help with back pain after sport?
Because our practitioners work under one roof, your care can be shared between people who talk to each other.
- Dr Phillip Mifsud (Chiropractor): assessment, onsite X-ray when indicated and chiropractic care for the spine.
- Mary Fleming (Physiotherapist): sports rehabilitation and return-to-play planning.
- Keryn Arrowsmith (Myotherapist): myotherapy and dry needling for tight back and hip muscles.
- Jack Robertson (Remedial Massage Therapist): remedial massage for recovery.
When to seek urgent medical help
Seek urgent help if back pain follows a heavy fall or collision, or comes with numbness around the groin, bladder or bowel changes, or weakness in the legs. In an emergency, call 000.
Further reading: Back pain (Healthdirect Australia); Sprains and strains (Healthdirect Australia).
Common questions
Should I keep training with back pain?
Light activity is usually fine, but avoid the movements that make it worse until it settles.
How long does back pain after sport last?
Muscle soreness eases in a few days; strains and joint sprains usually improve over one to six weeks.
Do I need a referral?
No referral is needed for a standard appointment at Bodyline Health.
This article is general information, not a diagnosis or a substitute for individual medical advice. If you are unsure, see your GP or book an assessment.
