Are You Making These Back Pain Mistakes?

Ever feel like no matter what you do, your back pain just won’t go away? You stretch, you move, but somehow, it still aches?

You might actually be doing things that make it worse without even realizing it!

Today, I’m breaking down four common mistakes that could be keeping you stuck in that cycle of pain—and what to do instead.

Why This Matters: A Common Back Pain Struggle

Did you know that 540 million adults are currently suffering from some form of low back pain? It’s the number one reason why people see their doctor and miss days of work.

Not long ago, I was in a walk-in clinic for a sinus infection. While sitting in the waiting room, I noticed a woman walk in, telling the receptionist she was there for back pain. As she waited, I could see her trying to find relief by adjusting her posture and doing a few small stretches—ones I knew wouldn’t actually help.

I also knew what would happen next: the doctor would likely prescribe a muscle relaxer and some pain meds, mention core exercises in passing, and send her on her way. And chances are, she’d be back again soon.

This is happening to millions of people every day. Chronic back pain isn’t just frustrating—it can completely disrupt your daily life. The way you move, sit, and even exercise could be working against you. But with a few small changes, you can take pressure off your spine and start feeling better.

4 Mistakes That Keep You Stuck in Pain (And How to Fix Them)

1. Stop Neglecting Your Tight Hips

Your hips and lower back are connected! Tight hip flexors, glutes, and hamstrings can pull your pelvis out of alignment, putting extra strain on your low back.

Instead: Stretch and strengthen these muscles regularly with hip flexor stretches, hamstring stretches, and glute activation exercises.

2. Avoid Ab-Only Core Exercises

Doing endless crunches and twisting movements without proper balance can actually make back pain worse.

Instead: Focus on core stability exercises like planks, bird dogs, and dead bugs to strengthen your entire core without stressing your spine.

3. Avoid Twisting & Arching to “Stretch Out” Your Back

It might feel good in the moment, but excessive twisting and arching can destabilize your lumbar spine, making it more vulnerable to pain and injury.

Instead: Prioritize stability! Work on strengthening the deep core and back muscles with exercises like bridges and side planks.

4. Stop Ignoring Your Posture

Constantly shifting your weight, cocking a hip out, or slouching all put extra strain on your spine.

Instead: Practice good posture by keeping your weight evenly distributed, engaging your core, and adjusting your workspace for proper alignment.

Take Action: One Simple Step to Start Today

Back pain doesn’t have to control your life.

Small adjustments in how you move and train can make a huge difference! Try implementing just one of these changes this week and see how you feel. And if this helped you, share it with a friend who needs it!

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