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Common Workout Mistakes That Can Trigger Back Pain

Working out is a great way to stay healthy, but it can also put you at risk for back pain if you’re not careful. Many people make mistakes in their workouts that can cause their backs to suffer. Numerous workout mistakes can trigger back pain, from overtraining muscles to using incorrect form. In this blog post, we will go over some of the most common causes of back pain and how to avoid them so you can keep your back in tip-top shape.

Back pain and workouts: the connection

When it comes to working out, a few things can trigger back pain if you’re not careful. Here are some of the most common workout mistakes that can cause back pain:

1. Doing too much too soon

If you’re new to working out or coming back from a long break, it’s essential to ease into things. Doing too much too soon is one of the most common mistakes that can trigger back pain. Start slowly and gradually increase the intensity and duration of your workouts as your body adjusts.

2. incorrect form

Another common mistake that can trigger back pain is using the incorrect form when exercising. This can put unnecessary strain on your back and lead to injuries. Be sure to use proper form when performing any exercise, and if you’re unsure, ask a certified personal trainer or your doctor for help.

3. Wearing the wrong shoes

Wearing the wrong shoes while working out can also lead to back pain. Shoes that don’t provide adequate support or cushioning can strain your feet, legs, and, ultimately, your back. Wear comfortable, supportive shoes when exercising to help avoid this problem.

4. Not warming up or cooling down properly

Your heart rate up and loosen up your muscles. This will help prepare your body for the workout ahead and reduce the risk of injury. Similarly, cooling down after a workout is just as important. Take some time to stretch and allow your heart rate to return to its resting state. This will help prevent muscle cramping and stiffness, which can lead to back pain.

The four most common workout mistakes that trigger back pain

If you’re dealing with back pain, it’s essential to be aware of the activities that may aggravate your condition. Here are four common workout mistakes that can trigger back pain:

1. Not warming up properly: A good warm-up is essential for preparing your body for exercise and helping to prevent injuries. If you don’t take the time to warm up properly, you’re more likely to strain your muscles and joints, which can lead to back pain.

2. Lifting weights incorrectly: Lifting heavy weights without proper form can strain your back significantly. Make sure you use proper technique when lifting weights, and focus on using your legs, not your back, to power the movement.

3. Doing high-impact exercises: Exercise forms like running or jumping can jar your spine and cause back pain. If you’re dealing with back pain, it’s best to stick to low-impact activities like walking or swimming.

4. Poor posture: Maintaining good posture during exercise is vital for preventing back pain. Be conscious of how you’re standing and moving, and keep your spine in alignment.

Effects of these Mistakes on Back Pain

One of the most common issues that can trigger back pain is incorrect form when working out. This can cause strain on the muscles and ligaments, which can lead to pain. Another mistake is not warming up properly before exercising. This can also lead to tension and pain in the back. Additionally, not cooling down after a workout can cause muscle cramping and tightness, which can lead to back pain. Finally, giving your body enough rest between exercises can improve the issue. All of these mistakes can lead to acute or chronic back pain, so it is essential to be aware of them and take steps to avoid them.

How to avoid these workout mistakes

1. Don’t arch your back when doing exercises like sit-ups or crunches. This can put too much pressure on your spine and lead to back pain.

2. Be careful not to round your back when lifting weights or bending over rows. This can also cause back pain.

3. Use proper form when exercising, including weightlifting, aerobics, and yoga. Poor conditions can lead to injuries that could cause back pain.

4. Ensure you warm up before working out and cool down afterward. Warming up and cooling down helps prevent injuries that could cause back pain.

5. Stretching before and after your workout will help keep your muscles loose and prevent pain in the lower back region caused by tightness or muscle spasms.


Working out can be great for your overall health, but it is crucial to take the proper precautions and avoid common workout mistakes that can lead to back pain. Pay attention to good form and technique when exercising to ensure you don’t aggravate any existing conditions or cause an injury. Additionally, ensure you are well-rested before working out so your muscles are ready for the task ahead. These tips will help ensure a safe and effective workout routine with minimal risk of causing back pain. At Inspine Therapy, our team of chiropractors strive to provide comprehensive assessment and treatment to maximize your care. Our chiropractors use a combination of manual therapies, exercise prescription, and patient education to help you return to doing what you love. Book an appointment at Inspine Therapy to start your journey to a pain-free back.


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