Lift Without Pain: 3 Smart Tips to Manage Hip & Back Pain During Strength Training

Lifting is one of the most powerful tools for building strength, resilience, and confidence. But if you’re dealing with nagging hip or back pain, it can be frustrating—and even risky—to push through workouts without a clear plan.

At our clinic, we work with active adults and athletes who love to lift. Our goal? Help them move better, reduce pain, and stay strong for the long haul. Whether you're lifting for performance or longevity, here are three practical, evidence-based tips to reduce hip and back pain during training.

1. Master Your Hip Hinge to Protect the Spine

Poor movement mechanics—especially during deadlifts, RDLs, or kettlebell swings—can strain your lower back and overload your hips. Dialing in your hip hinge pattern can make a huge difference.

Key cues for a proper hip hinge:

1) Push your hips back, not down

2) Keep a neutral spine—no rounding or arching

3) Maintain soft knees and engage the core

Why it works: A strong hip hinge distributes load through the hips and glutes, reducing stress on the lumbar spine and improving lifting efficiency.

2. Strengthen Supporting Muscles to Improve Stability

Weakness in the glutes, core, or deep stabilizers can lead to compensation and pain, especially under heavy loads. Adding targeted accessory work can help stabilize your hips and protect your back.

Try these 2-3x per week:

1) Bird Dogs – Activates the multifidus and deep core

2) Side Plank Clamshells – Combines lateral core activation with glute medius strengthening

3) Rear Foot Elevated Split Squats – Improves hip control and strength

Why it works: Research shows that strength imbalances and poor pelvic stability commonly contribute to low back and hip pain in lifters.

3. Respect Recovery to Reduce Inflammation and Overuse Strain

Your progress happens between training sessions. If your body is under-recovered, small aches can snowball into injuries. Prioritize recovery to stay consistent and pain-free.

Recovery strategies we recommend:

1) Sleep 7–9 hours/night – Critical for tissue repair (keep your room dark and cold)

2) Mobility work on rest days – Especially for hip flexors, glutes, and lumbar spine

3) Post-lift nutrition – Focus on protein and anti-inflammatory foods

Why it works: Adequate recovery reduces systemic inflammation, supports soft tissue healing, and allows your nervous system to reset—essential for avoiding chronic pain.

Lifting Shouldn’t Hurt

You don’t have to choose between getting stronger and feeling good. If hip or back pain has been creeping in, let’s figure out why.

Schedule a free discovery visit where we’ll assess your movement patterns, identify potential causes of pain, and build a plan that supports your lifting goals.

Book your free session now!