5 Common Mistakes that are Harming Your Back

5 Common Mistakes that are Harming Your Back

We all know exercising is great for you! However, there are a few common mistakes you can make while working out that will leave you feeling worse off than when you started. If you’re experiencing back pain every time you work out, you might be making one of these common mistakes. Here are the top 5 common mistakes people make while exercising that are harming their back!

woman who has back pain from common mistakes made during exercise

5 Common Mistakes That Are Harming Your Back

1. Bad Form While Exercising

Have you ever heard the saying, “If you’re going to do it, do it right.”? Well that couldn’t be truer when it comes to exercising! Exercise is great for building muscle, cardiovascular health, losing weight, endurance, mental health and more. However, using bad or incorrect form while exercising can be dangerous and lead to pain and injury.

Be sure you are slowing down and executing proper form with each exercise. Especially if you are weightlifting. If your form begins to become comprised, lower your weight and slow down. Be sure you understand the correct way to perform the movement.

A great way to be sure your form is correct is to perform the exercise in front of a mirror if available. You can also ask a trainer, chiropractic assistant or friend to help you identify any motions you are performing with incorrect form.

Another thing that can affect form that many don’t think about is proper shoes. The best type of shoe for you will depend on your activity of choice. You might consider different options if you prefer weightlifting, HIIT, running, walking, etc. A shoe with lots of support and comfort might be great for running long distances outside but could be harmful to your knees, ankles, and stability while weightlifting. Be sure to choose the best workout shoe for each of your exercise needs.

2. Weak Core/the Wrong Core Exercises

The second common mistake that can harm your back is having a weak core or performing the wrong core exercises. Having a strong core is one of the best things you can do for your body. A strong core can improve balance and stability, promote good posture, reduce back pain, and aide in the movement of daily activities.

You may be surprised to learn that some of the most popular, go-to core exercises can actually cause back pain and spine-related injury.

Traditional sit-ups, superman back extensions, twisting motions with weight, crunches are just some of the common exercises can be harmful. These exercises can be dangerous because they can overloads the spinal discs and potentially cause serious damage to the low back.

To protect your back while strengthening your core, try exercises that maintain a neutral spinal position, as opposed to bending.

Some of our favorites include: modified curl-up, bird dog exercise, and side bridge. Check out this awesome video on core exercises that won’t harm you back.

guy practicing safe core exercises that won't harm his back

3. Not Stretching Enough/Neglecting Mobility

One of the biggest mistakes you can make that can be harming your back is not stretching enough before or after exercise. Also, don’t neglect mobility work!

Yes, lifting heavy weights or running long distances can be fun but you would be surprised at how much of a positive impact mobility work can have.

A proper warm up prepares your body and mind for more rigorous activity. It also helps with muscle recovery following your workout. A dynamic warm up can help make sure your muscles are ready to perform the exercise allowing you to execute proper form while working out.

In addition, including mobility work into your exercise routine can help mobilize your joints. This helps prevent compensations, weaknesses or stiffness. By including mobility exercises and stretches into your routine you can help increase your active range of motion. This can help you have better form and prevent injury.  

Try these awesome mobility exercises that will help improve strength, flexibility and prevent injury.

proper warm up to avoid back pain while exercising

4. Thinking the Pain Will Go Away on Its Own

Let’s face it. When you’re in the groove with your fitness and exercise routine the last thing you want to do is slow down because of pain or injury. But ignoring pain or over-exercising will typically lead to more serious side-effects. It can lead to more severe injury, increased pain, and longer recovery times.

If you are experiencing pain, take a few days to rest, stretch, and hydrate. Talk to your chiropractor about your current symptoms. Discuss which treatments and rehabilitative exercises can help you get back to feeling better as soon as possible.

For more serious injury or pain, your doctor might recommend medical services treatments. These can include trigger point, joint or PRP injections to help reduce inflammation, rejuvenate tissue and stop chronic muscle spasms.

woman using proper form while exercising and not lifting weight that is too heavy so she can prevent back pain

5. Using too Heavy of Weights

Another common mistake people make that can be harming their back is using too heavy of weights. As mentioned before, if you can’t lift a weight with proper form, it is too heavy for you. When you try to lift a weight that is too heavy, surrounding muscles will try to help or compensate. This can cause improper form and lead to potential injury.

For example, if you are trying to squat a weight that is too heavy for your legs, you might end up using your lower or upper back to get the weight up and which can cause back pain.

Get Treated at Kaizo Health  

Our goal at Kaizo Health is to always get you back to feeling 100%. Our doctors provide treatment to help you be pain-free. We also have a dedicated team that will work with you and your insurance. We want to make sure you get the most from your benefits. You should experience relief for as little cost to you as possible. If you are ready to experience relief from the pain, make an appointment to see us now.       

Kaizo Health offers locations in Rockville, MD; Landover, MD; Fort Washington, MD; and Fairfax, VA. Our doctors an evidence-based approach by combining chiropractic care and individualized rehabilitative exercises. We provide the treatment and resources you need to recover your health. We are here to help! If you’d like more information, check out our blog. You can also take our free virtual self-assessment on app here.