7 Lower Back Pain Mistakes — And How to Fix Them Fast
Lower back pain is like that one friend who never takes the hint — annoying, persistent, and always showing up at the worst time. The good news? Most lower back pain isn’t caused by anything dramatic or scary. It’s usually the result of a few common (and very fixable) mistakes.
Let’s break down the 7 biggest lower back pain mistakes I see every week — and exactly how to fix them fast.
1. Avoiding Movement Because “Rest Is Best”
The mistake:
You tweak your back and immediately decide the sofa is now your full-time job.
Why it backfires:
Too much rest stiffens muscles, reduces blood flow, and convinces your nervous system that movement is dangerous. Congratulations — pain just learned a new trick.
Fix it fast:
Gentle movement beats total rest every time.
- Walking
- Light mobility work
- Controlled stretching
Motion is lotion. Netflix marathons are not.
2. Stretching the Lower Back… Constantly
The mistake:
Hammering lower back stretches like they’re the cure-all.
Why it backfires:
Often the lower back isn’t tight — it’s overworking because other areas (hips, glutes, core) are slacking off.
Fix it fast:
Stretch around the problem, not directly at it:
- Hip flexors
- Glutes
- Upper back (thoracic spine)
Let your lower back finally stop doing everyone else’s job.
3. Ignoring Core Strength (Or Doing Only Crunches)
The mistake:
Either skipping core training entirely… or attacking crunches like it’s 1999.
Why it backfires:
Your spine wants stability, not endless spinal flexion.
Fix it fast:
Train your core to resist movement:
- Dead bugs
- not the Planks
- Pallof presses
- Bird dogs
Think “brace and breathe,” not “curl and suffer.”
4. Sitting Like a Folded Deck Chair
The mistake:
Hours of sitting with a rounded lower back and head drifting forward.
Why it backfires:
Your muscles adapt to what you repeatedly do — and sitting teaches them to forget how to support you properly.
Fix it fast:
- Sit tall (ribs stacked over pelvis)
- Take movement breaks every 30–60 minutes
- Adjust screen height and chair support
Your posture doesn’t need to be perfect — it just needs to change often.
5. Training Through Pain Because “No Pain, No Gain”
The mistake:
Pushing through sharp or persistent pain during workouts.
Why it backfires:
Pain changes movement patterns and teaches your nervous system bad habits.
Fix it fast:
- Reduce load
- Shorten range of motion
- Swap exercises temporarily
Smart training listens. Ego training ends in physio.
6. Weak or Inactive Glutes
The mistake:
Relying on your lower back to do what your glutes should be doing.
Why it backfires:
When glutes don’t fire, the lower back steps in — and it’s terrible at being a hip muscle.
Fix it fast:
Wake the glutes up:
- Hip thrusts
- Glute bridges
- Step-ups
- Split squats
Strong glutes = a happier spine.
7. Expecting One Magic Exercise to Fix Everything
The mistake:
Searching endlessly for the stretch, the drill, the miracle move.
Why it backfires:
Lower back pain is rarely about one thing — it’s about habits, strength, movement, and recovery.
Fix it fast:
Create a simple system:
- Daily movement
- Smart strength training
- Consistent mobility
- Good sleep and stress management
Boring consistency beats exciting randomness every time.
Final Thoughts
Most lower back pain improves dramatically when you stop fighting your body and start working with it.
Fix the habits. Build strength. Move often. And if your back’s been complaining for months, get proper guidance — guessing is rarely a winning strategy.
Your spine wants support, not punishment.
If you’d like help fixing lower back pain properly — without fear, fluff, or endless stretching — you know where to find me.