Chronic back pain is one of the most frustrating problems for performance athletes.
It doesn’t usually come from one dramatic injury. Instead, it creeps in over time — after years of lifting, running, rowing, cycling, gymnastics or field sports.
Many athletes describe it like this:
“I can train, but my back never fully relaxes.”
“It tightens up again as soon as the load increases.”
“Rest helps, but I can’t rest forever.”
This pattern is common in sports involving repetitive spinal loading, and it’s exactly where red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation, is gaining attention.
Why Performance Athletes Develop Chronic Back Pain
Athletic back pain is rarely “just muscular”.
Over time, repetitive loading can lead to:
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Low-grade spinal inflammation
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Persistent muscle guarding and tightness
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Irritation of spinal nerves
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Reduced blood flow to deep tissues
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Altered movement patterns that perpetuate pain
Commonly affected athletes include:
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Weightlifters and CrossFit athletes
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Runners and endurance athletes
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Rowers and cyclists
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Footballers and contact sport players
The result is often ongoing stiffness, flare-ups and reduced performance, even when scans show minimal structural damage.
What Is Red Light Therapy (LLLT)?
Red light therapy uses specific wavelengths of red and near-infrared light to influence biological processes at a cellular level.
Unlike heat packs or massage, LLLT:
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Does not heat tissue
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Does not force movement
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Does not mask pain
Instead, it works by:
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Improving cellular energy (ATP) production
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Reducing inflammatory signalling
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Increasing local blood flow
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Calming irritated nerve tissue
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Supporting muscle relaxation and recovery
In simple terms:
It helps overloaded spinal tissues settle and recover more efficiently.
What the Research Shows for Chronic Back Pain
A key peer-reviewed study published in Pain Research and Management and indexed on PubMed (PMID: 26667480) examined the effects of low-level laser therapy in people with chronic back pain.
The findings showed that LLLT:
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Reduced pain intensity
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Improved functional movement
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Helped decrease inflammation-related symptoms
By 2026, photobiomodulation is widely recognised as a legitimate adjunct therapy in sports medicine — not just for pain relief, but for load-related recovery.
How LLLT Helps Athletes with Chronic Back Pain
1. Reducing Spinal Inflammation
Repeated loading can keep spinal tissues in a constant low-grade inflammatory state.
Red light therapy helps by:
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Modulating inflammatory cytokines
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Improving circulation around discs and joints
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Supporting tissue repair between training sessions
This can reduce the “always tight” feeling many athletes experience.
2. Calming Muscle Guarding
Muscle guarding is a protective response — but when it becomes chronic, it limits movement and perpetuates pain.
LLLT may help by:
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Improving oxygen delivery to tight muscles
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Supporting muscle fibre relaxation
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Reducing pain signals that drive guarding
Athletes often report their back feeling looser and more mobile, rather than simply numb.
3. Reducing Nerve Irritation
Chronic loading can irritate spinal nerves even without disc herniation.
Photobiomodulation has been shown to:
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Reduce nerve hypersensitivity
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Improve nerve conduction environment
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Calm pain signalling without sedation
This is particularly helpful for athletes who experience:
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Referred pain
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Aching rather than sharp pain
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Symptoms that worsen with fatigue
Why Laser Therapy Works Best Alongside Training
It’s important to be clear.
Red light therapy does not replace:
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Strength and conditioning
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Technique correction
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Load management
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Mobility and stability work
What it does is support the tissues so training adaptations can actually stick.
Many athletes find that once inflammation and guarding reduce:
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Movement quality improves
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Rehab exercises feel easier
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Training consistency increases
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Flare-ups become less frequent
Addressing a Common Athlete Concern
You might be thinking:
“I don’t want something that just hides pain.”
That concern is completely valid.
What many athletes have felt, and later found, is that LLLT:
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Supports recovery rather than numbing pain
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Encourages tissue health, not dependency
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Helps address underlying inflammation and nerve irritation
That’s why it’s increasingly used between sessions, not just during flare-ups.
At-Home Red Light Therapy for Athletes
While laser therapy was once limited to clinics, modern pulsed low-level laser devices now allow athletes to support recovery at home.
One example is the
👉 Pulsed Low-Level Laser Therapy device from Pulse Laser Relief
These devices are designed to:
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Deliver clinically relevant wavelengths
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Use pulsed technology for deeper tissue penetration
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Be non-invasive and drug-free
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Fit easily into post-training routines
For performance athletes, this means:
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Managing back load proactively
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Reducing reliance on frequent medication
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Supporting long-term spinal resilience
Is Red Light Therapy Safe for Long-Term Use?
When used correctly, photobiomodulation has an excellent safety profile.
Research shows:
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No tissue damage
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No interference with training adaptations
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No systemic side effects
This makes it suitable for chronic conditions where ongoing support is needed.
Strong Backs Are Built on Recovery
For performance athletes, chronic back pain isn’t a sign of weakness — it’s often a sign of years of commitment and load.
Red light therapy offers:
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A science-supported recovery tool
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A non-drug way to reduce inflammation and guarding
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A method to support spinal health alongside training
It won’t replace smart programming — but it may help your back keep up with your ambition.
References:
Huang Z, Ma J, Chen J, Shen B, Pei F, Kraus VB. The effectiveness of low-level laser therapy for nonspecific chronic low back pain: a systematic review and meta-analysis. Arthritis Res Ther. 2015 Dec 15;17:360. doi: 10.1186/s13075-015-0882-0. PMID: 26667480; PMCID: PMC4704537.
