17/06/2026
Don’t let these 5 mistakes keep your lower back in pain.
1 – Avoiding certain exercises because someone told you they’re “bad for your back.” Don’t avoid them, work out how to do them without triggering your lower back. That’s what brings you one step closer to fixing it.
2 – Letting pain guide your rehab. Pain is the worst thing to steer by. It fluctuates constantly and isn’t a true reflection of whether you’re heading in the right direction. Track things you can objectively measure: mobility, strength, technique.
3 – Waiting for the pain to fully disappear before you move. Rest feels like the safe option, but the longer you avoid loading your back, the more sensitive and deconditioned it gets. Movement is part of the fix, not something you earn once you’re already better.
4 – Chasing passive treatments and nothing else. Massage, foam rolling, heat they can feel great and take the edge off, but relief isn’t the same as progress. If nothing is building your back’s capacity to handle load, you’re paying to feel better today and no better next month.
5 – Stopping the moment it feels fine. This is the one that catches almost everyone. Pain settles, you ease off, and your back never gets strong enough to handle what life throws at it so it flares again. Feeling fine is the start of building resilience, not the finish line.
Fixing your back isn’t about avoiding, resting, or waiting. It’s about building a back that can handle more than the thing that hurt it.
