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5 Core Mistakes Causing Low Back Pain (and Simple Fixes That Actually Work)

Person receiving a back massage on a mat; hands apply pressure. The setting is calm with a wooden floor and relaxed atmosphere.

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


Here are the biggest mistakes people make — and the simple fixes that bring pain relief fast.


Mistake #1: Over-Bracing the Core

The goal isn't to squeeze your abs like you’re taking a punch. That creates tension, restricts breathing, and forces the low back to compensate.


The Fix:

Think 360° breathing — expand your rib cage gently in all directions, then lightly engage the abs like you’re zipping up tight jeans. This builds true stability without overworking.


Mistake #2: Relying on Crunches

Crunches mostly work the rectus abdominis. Back pain usually comes from weakness in deeper stabilizers like the transverse abdominis and obliques.


The Fix:

Swap crunches for:

  • Dead bugs

  • Bear holds

  • Pallof presses

  • Bird dogs

These teach your core to stabilize your spine — not bend it.


Mistake #3: Lifting With a Tilted Pelvis

Anterior pelvic tilt increases pressure on the lumbar spine, particularly during exercises such as squats or deadlifts.


The Fix:

Practice a neutral pelvis: Imagine your pelvis as a bowl of water. In neutral, the water doesn’t spill forward or backward.

Pair this with 360° breathing for total control.


Mistake #4: Ignoring the Glutes

Weak glutes = your low back works overtime.


The Fix:

Add:

  • Glute bridges

  • Hip thrusts

  • Split squats

  • Lateral band walks

Your glutes should be the engine. Your low back is the stabilizer.

Mistake #5: Training Through Pain

Pushing through back pain makes patterns worse.


The Fix:

Use the Pain Traffic Light System:

  • Green: mild pressure → continue

  • Yellow: tightness → modify

  • Red: sharp pain → stop & regroup


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

Low back pain doesn’t mean you’re broken. It just means your body is asking for better alignment, better breathing, and better sequencing.


Small changes → big relief.



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