Lower Back or Shoulder Pain When Lifting? When to See a Trainer vs. a Massage Therapist
Lower back tightness after deadlifts. A shoulder that pinches when you press overhead. Neck tension that won't go away. If you lift, you've probably felt something like this — and wondered whether you need to change your training, get a massage, or see a doctor.
I'm in a unique spot to answer this: I'm a personal trainer with more than 15 years of experience and a licensed massage therapist in San Juan Capistrano. Here's how I think about it.
Important: This article is general information, not medical advice. Massage therapists and trainers don't diagnose injuries.
First: When to See a Doctor
See a physician or physical therapist before training or bodywork if you have:
Sharp, sudden pain during a lift, especially with a pop or tearing sensation
Numbness, tingling or weakness down an arm or leg
Pain that wakes you up at night or doesn't improve with rest
Swelling, bruising or loss of range of motion after an injury
Loss of bladder or bowel control (seek emergency care)
When a Personal Trainer Is the Right Call
A lot of lifting pain is a movement and load problem. Common causes include:
Rounding the lower back on deadlifts or squats
Flaring elbows or shrugging on bench and overhead press
Adding weight too fast
Too much pressing, not enough pulling
Weak glutes, core or upper back
A good trainer fixes these by correcting form, adjusting exercise selection, balancing your program and progressing load at the right pace.
When a Massage Therapist Is the Right Call
Other times, the issue is tight, overworked tissue. Signs include:
General muscle tightness or stiffness after training
Trigger points or "knots" in the traps, upper back, glutes or hips
Restricted mobility that limits your positions
Tension headaches that start in the neck and shoulders
Sports massage, cupping, instrument-assisted soft tissue work (IASTM) and assisted stretching can help relieve tension and restore mobility — which often makes training feel better right away.
Why It's Often Both
Here's what I see most often: tight tissue changes how you move, and poor movement creates more tightness. Fix only one side and the problem keeps coming back.
That's why I combine both. In a session I might release tight hip flexors and glutes, then coach a hip hinge so your lower back stops taking over. Or work on the shoulder and upper back, then adjust your pressing angle and add more rowing.
Lower Back Pain When Lifting: What I Look At
Hip mobility and glute strength
Bracing and core control
Hinge pattern on deadlifts and rows
Tight hip flexors, hamstrings and lumbar muscles
Shoulder Pain When Lifting: What I Look At
Shoulder blade position and upper back strength
Push-to-pull balance in your program
Elbow angle and grip on presses
Tight pecs, lats and upper traps
What Clients Say
NPC Classic competitor Scott Hamelberg booked an in-home session two weeks before a show. In his words, Brett "definitely loosened up my shoulder blades and just made me feel more mobile which help a ton while posing."
Another client, Elexe, came to me with long-standing tension headaches starting in her neck. Read Elexe's story here.
Frequently Asked Questions
Should I keep lifting with lower back pain?
If the pain is mild muscle tightness, modified training is often fine. If it's sharp, radiating or getting worse, stop and see a medical professional first.
Can massage help shoulder pain from lifting?
Massage can help relieve muscle tension around the shoulder. Pairing it with training changes usually gives longer-lasting results.
Do you offer in-home massage in Orange County?
Yes. I offer sports massage and bodywork at the gym or in your home. See my sports massage page for details.
Get Training and Recovery in One Place
If something hurts when you lift and you're tired of guessing, let's figure it out together. Learn about in-person personal training and sports massage in Orange County, then contact Brett or call/text (949) 521-2120.