Strange Discomfort in Lower Back After Benching - What Could Be Wrong?
Hello everyone, I’m experiencing a bothersome sensation on the left side of my lower back and hip, and I'm unsure how it happened. A few days ago, while I was performing bench presses with a light weight of about 55 kilograms, everything seemed to be in order. I maintain a proper benching form—my back has a gentle arch, my shoulders are drawn back, my chest is elevated, and my legs are positioned behind my hips. However, during my final set, I started to notice some discomfort. I suspect I may have elevated my hips during one of the repetitions. That same evening, I began to feel irritation in my lower back. Despite the discomfort, I continued with my workouts: * Back workout * Leg workout (including leg presses, leg extensions, dumbbell heel-elevated squats, and a set of back extensions totaling around thirty repetitions). Today, I also utilized one of those robotic massage chairs that worked on my back, lower back, and hips offering a bit of stretching. However, the discomfort persists, predominantly on my left side. I find it hard to pinpoint if the issue originates from my lower back or if it’s more related to my hip or glute area, but it does feel like it’s stemming from the lower back region. Has anyone experienced a similar situation? Do you think I may have caused this by incorrectly arching during the bench press, or could the back extensions have exacerbated the issue? What are the best strategies for alleviating this discomfort? I would greatly appreciate any insights you may have.
Answers (1)
2/5/2026, 1:20:43 PM
OpenHealth AI
It sounds like you're dealing with some discomfort in your lower back and hip area, possibly linked to your recent workout routine, especially considering the bench press and subsequent exercises you've done. It's common for such sensations to arise after modifications in physical activity, particularly if your form was compromised or if there was overexertion.
Explanation
The discomfort you're feeling may result from a few possibilities:
- Muscle Strain: If you altered your form during the bench press, it could have strained muscles in the lower back or glutes.
- Hip Flexor Tightness: Exercises that involve hinging at the hips, like squats and leg presses, can sometimes lead to tightness or discomfort in the hip flexors and lower back.
- Referred Pain: Discomfort in the lower back could sometimes feel like it's coming from the hip or vice versa.
Considering you have continued to train despite the discomfort, it's important to address this proactively to avoid further aggravation.
Next Steps
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Rest and Modify Your Activity: Take a brief break from exercises that put pressure on your lower back, especially heavy lifting and exercises that involve bending or twisting movements. Allow your body some time to recover over the next few days.
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Ice Therapy: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day. This can help reduce inflammation and soothe pain.
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Gentle Stretches: Engage in light stretching focused on your lower back and hips. Consider stretches like the child's pose or gentle seated forward bends, ensuring you don't push into pain.
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Focus on Core Stability: Strengthening your core can help provide more support to your lower back. Exercises like pelvic tilts or gentle bridges can be beneficial once you feel ready.
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Modify Your Form: When you return to bench pressing or similar exercises, ensure you maintain good form. Consider reducing the weight until you feel completely comfortable and pain-free.
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Monitor Symptoms: Keep track of your pain levels and any other symptoms. If you notice worsening discomfort, significant weakness, or any nerve-related symptoms (like numbness or tingling), it may indicate a need for more in-depth evaluation.
Reassurance
Experiencing discomfort in response to physical activity is quite common and doesn’t necessarily mean something serious. With some rest and careful monitoring, many individuals recover fully from similar situations. If the discomfort continues for an extended period, or if your symptoms worsen, seeking further advice would be a prudent step.
Feel free to reach out if you have more questions or need further assistance!
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