🌙 Back Pain During Tarawih: Why Standing Long Hours Hurts

Ramadan is a time of reflection, discipline, and devotion.

For many, it also means attending Tarawih prayers — standing, bowing, and prostrating for extended periods.

By the middle of Ramadan, some people begin to notice:

• Lower back stiffness
• Tight hips
• Knee discomfort
• Soreness after prayer
• Difficulty standing upright afterward

It may feel sudden.

But in most cases, the pain isn’t caused by prayer itself — it’s caused by reduced conditioning, muscle fatigue, and load changes.

Let’s break it down. 👇

🧠 Why Does Back Pain Happen During Tarawih?

Tarawih involves repeated cycles of:

• Standing
• Bowing (ruku’)
• Prostrating (sujud)
• Sitting
• Standing again

This repeated movement is healthy — but only if your body is prepared.

When muscles are weak or tight, prolonged standing increases stress on:

• Lower back joints
• Hip flexors
• Calf muscles
• Core stabilisers

📌 Your spine is designed to move — not stay in one position for too long.

🪑 Why Standing Long Hours Becomes Painful

When you stand for extended periods:

• Lower back muscles fatigue
• Core support reduces
• Pelvis tilts forward
• Lumbar spine compresses

If you’ve been:

• Sitting more during fasting
• Sleeping irregularly
• Exercising less
• Dehydrated

Your muscle endurance decreases.

Fatigued muscles = increased joint strain.

🦵 The Role of Tight Hips & Weak Core

Two major contributors:

1. Tight Hip Flexors
   Fasting often reduces daily movement. Sitting long hours shortens hip muscles, pulling the lower back forward.

2. Weak Core Muscles
   If deep abdominal muscles lack endurance, the lower back overworks during standing.

This combination increases lumbar stress during Tarawih.

🚩 Common Symptoms During Ramadan

• Dull lower back ache
• Tightness when straightening up
• Pain when transitioning from sujud to standing
• Morning stiffness
• Discomfort worsening towards end of prayer

If pain radiates to the leg, that may indicate nerve irritation.

💡 How to Reduce Back Pain During Tarawih

1. Do Gentle Warm-Up Before Prayer

Light hip stretches and back mobility drills help prepare muscles.

2. Strengthen Core Muscles

Simple endurance exercises improve spinal support.

3. Avoid Locking Your Knees

Keep a slight bend while standing.

4. Improve Sujud Mechanics

Move from hips instead of rounding lower back excessively.

5. Stay Hydrated Between Iftar & Suhoor

Dehydrated muscles fatigue faster.

6. Pace Yourself

If needed, alternate sitting and standing during long prayers.

💪 How Physiotherapy Helps

If back pain persists during Ramadan, physiotherapy can:

• Restore spinal mobility
• Release tight hip muscles
• Strengthen deep core stabilisers
• Improve prayer movement mechanics
• Reduce nerve irritation

Prayer should not cause long-term pain.

Often, Ramadan simply exposes existing weakness or imbalance.

❓ FAQs: Back Pain During Tarawih

1. Is it normal to feel back pain during long prayers?
   Mild fatigue is normal. Persistent or sharp pain is not.

2. Should I stop attending Tarawih if I have pain?
   Not necessarily. Modify posture and seek assessment if needed.

3. Why does pain worsen towards the end of prayer?
   Muscle endurance decreases over time.

4. Can dehydration worsen back pain?
   Yes. Dehydrated muscles fatigue faster.

5. Is this a slipped disc?
   Most cases are muscular. Radiating pain needs assessment.

6. Will the pain go away after Ramadan?
   Sometimes. If weakness remains, pain may recur.

7. When should I see a physiotherapist?
   If pain lasts more than a week, worsens, or radiates.

🌙 Conclusion: Pray With Strength, Not Pain

Tarawih is spiritually strengthening.

Your body should feel supported — not strained.

With proper preparation, mobility, and muscle endurance, you can complete your prayers comfortably and safely.

Ramadan is about discipline and care.

That includes caring for your body too.