If you do CrossFit, chances are you’ve finished a workout and thought:
“Was that a good sore… or did I tweak something?”
At Highland Spine & Sport, we work with CrossFitters in Roanoke every week who love training hard — but are frustrated when low back pain shows up after workouts.
The truth? Most post-workout back pain isn’t from “one bad rep.” It’s usually the result of how your body is managing load, fatigue, and movement under intensity.
As intensity increases and fatigue sets in, your body looks for the easiest way to keep moving.
This often means:
What starts as solid form can break down quickly when breathing is heavy and the clock is running.
Core bracing isn’t about being stiff — it’s about controlling pressure.
Without proper bracing:
This is especially common during high-rep deadlifts, Olympic lifts, wall balls, and kettlebell work.
When hips or upper back don’t move well, the low back compensates.
This can lead to:
Your back ends up doing a job it wasn’t designed to do repeatedly.
CrossFit demands high frequency training. Without adequate recovery:
Soreness is normal — lingering pain isn’t.
Some post-workout stiffness is expected. Red flags include:
These are signs your system isn’t managing load well — not that you need to stop training forever.
Learning how to brace effectively under fatigue protects the spine while allowing power to transfer through the hips.
This is a skill — not just a strength issue.
Most CrossFitters don’t need more random stretching. They need:
Targeted mobility beats volume every time.
Scaling intelligently, rotating intensity, and respecting fatigue keeps you training consistently — which is how progress actually happens.
At Highland Spine & Sport, we don’t tell CrossFitters to stop lifting. We help them lift better.
Our approach includes:
The goal isn’t just pain relief — it’s helping you train hard without breaking down.
Back pain after a workout doesn’t mean CrossFit is bad for you — it means something needs attention.
If you’re a CrossFitter in Roanoke dealing with recurring back pain, Highland Spine & Sport can help you identify the cause, correct it, and keep you training at a high level.
Reach Greater Heights — inside and outside the gym. 🏋️♂️