Doing This One Thing Will Make Your Back Pain Worse!

If you have back pain and you’re still doing this one thing every day… you’re probably making it worse. And the worst part? Most people think it’s actually helping. Let me show you what to stop—and what to do instead.

The #1 mistake people make is Doing nothing for too long. A lot of people think: “My back hurts… I should just rest.” But too much rest actually: Weakens your muscles, Stiffens your joints, Slows down recovery. Your body is designed to move—and when you stop moving, pain sticks around longer. But that’s not even the worst one—

Mistake #2 Poor Posture while sitting. If you sit like this—rounded back, head forward—you’re putting massive stress on your spine. This position: Compresses your discs, Irritates nerves, Tightens your hips. Now multiply that by 6–8 hours a day, 5 days a week and that posture will slowly destroy your back. Small changes = huge difference over time.

Mistake #3 DOING THE WRONG STRETCHES Another big mistake is Aggressively stretching your hamstrings when your back hurts. For a lot of people, that actually pulls on the lower back and makes symptoms worse. Instead, try targeting the glutes, piriformis or psoas muscles —this will typically yield much better results.

Mistake #4: STOP IGNORING YOUR CORE Weak core = more stress on your spine. If you’re not strengthening, you’re missing a huge piece of spinal stability. So Start simple: exercises such as Planks, Bird dogs, Glute bridges are an excellent starting point to strengthening the core without aggravating the back. If you eliminate just these 4 mistakes, most people see a big difference in their back pain. Now there are many other mistakes and we could talk for hours on those but here is WHEN TO BE CAREFUL… if you have: Severe pain, Numbness or weakness, Pain that’s getting worse or not resolving….Don’t try to push through it—get checked out. If you want a step-by-step routine to actually fix your back pain, reach out one of our offices as we will help you find the root cause.