Navigating Chronic Low Back Pain in Strength Training with Dr. Allison Heffron

In this episode, I’m joined by Dr. Allison Heffron, a rehab-focused chiropractor, acupuncturist, and former nationally ranked Olympic weightlifter who specializes in helping strength athletes train through pain, not around it. With over a decade of clinical experience—and years of getting banged up in roller derby—Allison knows exactly what it takes to stay in the game long-term.

We dive into:

The 3 most common pain patterns she sees in seasoned lifters:

1. Low back pain with deadlifting
2. Knee pain with squats and jumping
3. Pain that shows up after lifting, not during it

We talk about:

• Why certain nagging pains keep coming back—even with good form

• What pain after a session is actually telling you

• How to manage discomfort without giving up your training

• The mindset shifts strength athletes need to make to build true resilience

• Her free webinar for lifters struggling with low back pain and the #1 takeaway she wants everyone to leave with.

  
  

  Dr Allison Heffron

  Instagram: @dr.allisonheffron

  Website: https://bfsrehab.com/

  Dr Heffron's free webinar on low back pain in strength training, May 8, 2025 here.

  Where to find me or work with me:

  Intro to Plyometrics Live Workshop with me in NYC: Waitlist here

  Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

  Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

  My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

  Episodes drop once a week