Back pumps solutions complete guide

Need back pumps solutions? You’re at the right place!

Back pumps after workouts are a common occurrence for prohormone users who are either on a post cycle therapy or are doing high-intensity workouts regularly.

They usually happen to those whose workout routines comprise of exercises that put high pressure on the lower back, such as squats, deadlifts and lunges. And while they are a common occurrence, there’s no denying to the unbearable pain, that they inflict.

So, how to avoid them?

Before we get to all the back pump solutions, it is essential to understand why they happen in the first place.

Back pumps usually occur right above the hip due to increased stress on the lower back muscle. This results into disturbance of blood flow and several other key functions. The pain is just the body trying to tell you “something’s not right”.

Generally, back pumps happen either due to overworking the back muscle or fluid retention.

When, on a post cycle therapy, it is normal to switch to a carb-heavy diet from a carb restricted diet. This transition results in higher water retention levels. The body starts to store more water. This is, because excess carbs are converted into glycogen. Glycogen is known to store water excessively which leads to higher water retention and eventually back pumps.

Also, dehydration too results in water retention. As astounding as it may sound, it is accurate to a certain extent. Dehydration can make the body store extra water. It does so by excreting lower amount of water through urine. Why? Because the body wants to make up for the lack of incoming water .The best practice is to drink as much water as you can.

Muscular Back pumps, on the other hand, occur due to increased activity in the lower back muscle. This results in fatigued back and ending the workout earlier than intended.

If you’re looking for back pumps solutions, these tips can help you dodge them and pump that iron without any fear.

Back pumps solutions through nutrition

The first back pumps solutions will focus on these linked to nutrition and food. If you’re serious about your workouts, you will already know that your food intake is of crucial importance. This is no different if you are looking to back pumps solutions.

Rehydrate yourself as much as you can

It’s a well-known fact that human body is at least 60% water. When, on a prohormone cycle, the body is not only carrying out vital biological processes but is also performing the extra task of building and repairing muscles. Increasing water intake by 50% will help the body carry out all these tasks smoothly. Also Diuretics and beverages that contain, caffeine such as tea and coffee, impact the water levels adversely. It is important to rehydrate yourself regularly to prevent back pumps.

Recharge yourself with electrolytes

Electrolytes are minerals that help the human body in producing energy. Being low on electrolytes can result into blood clotting which is a primary reason for back-pumps. Having electrolytes daily can help you avoid it. These are some of the best food sources to replenish your electrolyte levels:

  • Nuts
  • Broccoli
  • Cow Milk
  • Smoothies
  • Fruit Juices (especially Watermelon)
  • Spinach
  • Avocados

Other back pumps solutions

Angles and positions

If the reason for back pumps is not fluid retention, then there’s a high probability that it is muscular. Muscular back pumps are usually caused by wrong alignment. One of the best ways to address alignment issues is to have a good look at your feet. Your point of contact with the ground and the point from which the weight is transferred to earth should be perfectly balanced. Also, consider new shoes if your shoes are not even or are making you feel uncomfortable.

Yoga massage foam rollers

While prevention is better than cure, if somehow you still become a victim of back pumps, using yoga massage foam rollers can solve your problem. Incorporating them in your daily workout routine will help you in easing the back muscle which will, in turn, improve the blood flow circulation. All you have to do is to position the foam roller horizontally underneath your back and roll your back over it ideally for 30 seconds.


Of all back pumps solutions, we see that this one is disregarded the most as a lot of people just focus on their workout itself. However, just like any other essential body conditioning, stretching is also an integral part of any fitness routine. It helps in relaxing muscles through a range of motion and prepares the body for other exercises. Studies suggest that pre-workout stretching protects from back pumps and muscle spasms. Other benefits include increased blood flow circulation, decreased recovery time, and reduced muscle soreness.


To conclude, it is no secret that back pumps are a recurring problem in prohormone users. However, good nutrition and an addition of some basic practices such as pre and post-workout stretching can not only help in avoiding them but also assist in achieving your goals effectively. Use these back pumps solutions to feel better and stay motivated for your workouts.

If you want to proactively avoid back pumps you might also want to have a look at our post on how to protect your back.

Back Pumps