Understanding Low Back Pain: Common Mistakes and Simple Fixes

Low back pain is one of the most common issues I see in clients. Surprisingly, 90% of the time, it isn’t a “weak core” that causes low back pain — it’s a misused core.

Here are the biggest mistakes people make, along with simple fixes that can bring pain relief quickly.

Mistake 1: Over-Bracing the Core

Many people think they should squeeze their abs tightly, as if preparing for a punch. This creates unnecessary tension, restricts breathing, and forces the low back to compensate.

The Fix:

Instead, focus on 360° breathing. Gently expand your rib cage in all directions. Then, lightly engage your abs as if you’re zipping up tight jeans. This method builds true stability without overworking your muscles.

Mistake 2: Relying on Crunches

Crunches primarily target the rectus abdominis. However, back pain often stems from weakness in deeper stabilizers like the transverse abdominis and obliques.

The Fix:

Swap out crunches for exercises that promote stability, such as:

• Dead bugs

• Bear holds

• Pallof presses

• Bird dogs

  
  

These movements teach your core to stabilize your spine rather than bend it.

Mistake 3: Lifting With a Tilted Pelvis

An anterior pelvic tilt increases pressure on the lumbar spine, especially during exercises like squats or deadlifts.

The Fix:

Practice maintaining a neutral pelvis. Imagine your pelvis as a bowl of water. In a neutral position, the water shouldn’t spill forward or backward. Pair this with 360° breathing for complete control.

Mistake 4: Ignoring the Glutes

Weak glutes mean your low back has to work overtime.

The Fix:

Incorporate exercises that strengthen your glutes, such as:

• Glute bridges

• Hip thrusts

• Split squats

• Lateral band walks

  
  

Your glutes should act as the engine, while your low back serves as the stabilizer.

Mistake 5: Training Through Pain

Pushing through back pain can worsen existing patterns.

The Fix:

Utilize the Pain Traffic Light System:

• Green: mild pressure → continue exercising

• Yellow: tightness → modify your activities

• Red: sharp pain → stop and reassess

  
  

You’re Not Broken — You Can Fix What’s Causing Low Back Pain

Experiencing low back pain doesn’t mean you’re broken. It simply indicates that your body is asking for better alignment, improved breathing, and enhanced movement sequencing.

Small changes can lead to significant relief.

Conclusion: Embrace the Journey to Recovery

Understanding the root causes of low back pain is essential. By recognizing common mistakes and implementing the suggested fixes, you can take control of your health. Remember, the journey to recovery is gradual. Stay patient and committed to making these changes.

Incorporating these practices into your routine can help you achieve a stronger, more stable core. This, in turn, can alleviate low back pain and improve your overall well-being.

For more information on effective core training, consider exploring resources that focus on core stability and strength.