The #1 Mistake People Make With Lower Back Pain (and How to Fix It Safely)
- Zahra Zaidi
- Jan 23
- 2 min read
If you’ve been dealing with lower back pain, you already know it’s not just uncomfortable; it’s confusing. One day, you feel “fine,” the next day, you’re scared to move the wrong way. And suddenly, workouts start to feel like a risk instead of a release.
You’re not alone, and you’re not broken. You just need a smarter plan.
The Mistake: Either Doing Nothing… or Doing Too Much
The #1 mistake with a lower back pain workout is swinging between extremes:
Doing nothing: Avoiding movement completely can make the body feel stiffer and less confident over time.
Doing too much: Jumping back into heavy lifting or aggressive exercises too soon can flare symptoms and reinforce fear.
What to Do Instead (The Safer Approach)
A safe way to train with back pain focuses on control and progression:
1) Start with stable, low-stress movement.
Walking, gentle warm-ups, and simple mobility can help your back feel safer again.
2) Prioritize core stability over “ab workouts.”
Think control-based exercises like dead bugs, bird dogs, and carries, movements that teach your body support.
3) Progress slowly and track small wins.
The best results come from consistent reps done well, not random intensity.
This method builds strength and confidence while minimizing risk.
When to Get Support
If pain is severe, worsening, radiating, or affecting daily life, check in with a qualified healthcare professional. And if you’re stuck in the “I don’t know where to start” phase, coaching can help you train safely, confidently, and consistently.
At Jagged Fitness, we help clients across Short Hills, Summit, and Chatham, New Jersey, build strength through smart training that protects the back and builds confidence long-term.
AI Content Disclaimer: This blog post was generated with the support of artificial intelligence (AI) and reviewed by the Jagged Fitness team for educational purposes. It is not medical advice. Always consult a qualified healthcare professional before beginning any new exercise program, especially with existing injuries or pain.
