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Lower Back Recovery

Lower back pain after lifting

Lower back soreness after deadlifts, squats, or long desk sessions is one of the most common gym injuries. Recovr prioritizes gentle extension, core bracing, and hip mobility — scaled to how much pain you're in today.

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Common causes
  • Heavy deadlifts or RDLs with form breakdown
  • Hyperextension during overhead movements
  • Prolonged sitting with poor posture
  • Weak core under spinal load
Exercises in our library

Preview only — your plan is personalized by pain level and exact location via the 3D body selector.

Sensitive Area Selected

You've selected a sensitive area (neck, lower back, or knee). Injuries in these areas can be serious. Please consult a healthcare professional for proper diagnosis, even if pain is mild.

  • Cat-Cow Stretch

    stretch

    Alternate between arching and rounding your back on all fours to mobilize the thoracic spine.

    2-3 sets · 10 cycles · Pain 1–3

  • Thoracic Extension over Foam Roller

    stretch

    Use a foam roller under your upper back to improve thoracic extension and reduce stiffness.

    2 sets · 8-10 extensions · Pain 1–3

  • Bird Dog

    exercise

    Extend opposite arm and leg from a quadruped position to build core stability and protect the lower back.

    3 sets · 8-10 each side · Pain 1–3

  • Supine Spinal Twist

    stretch

    A gentle lying rotation that stretches the lower back muscles and improves spinal mobility.

    2-3 sets · 30s hold each side · Pain 1–3

Frequently asked questions

Is lower back pain after squats normal?
Mild muscle soreness can be normal. Sharp, radiating, or persistent pain is not — reduce load and focus on mobility. Recovr flags sensitive areas and recommends conservative exercises first.
When should I see a doctor for lower back pain?
Seek professional care if pain is severe (7+/10), radiates down the leg, causes numbness, or lasts more than a few weeks without improvement.
Can I deadlift again after lower back strain?
Return gradually once pain-free through daily activities. Recovr's 7-day plan progresses volume only when your logged pain stays stable.

Get your personalized lower back plan

Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.

Start 3D mapping

Other recovery guides

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General Guidance Only

This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.