Low Back Pain Not Getting Better? 5 Mistakes to Avoid

5 Mistakes Keeping Your Low Back Pain From Getting Better

Low back pain is one of the most common reasons people stop moving, skip workouts, or feel older than they are. But often, it’s not the pain itself that keeps you stuck, but rather how daily habits, posture, and movement patterns interact with it.

After more than 25 years working with patients, I’ve noticed recurring patterns that tend to prolong low back discomfort. Understanding these can help you make more informed choices and support recovery safely.

Mistake #1: Resting Too Much

It’s natural to want to lie down when your back hurts, but long periods of inactivity can sometimes increase stiffness and weaken supportive muscles. The spine and surrounding tissues benefit from gentle, frequent movement, which helps maintain joint lubrication, circulation, and tissue health. Many people notice that staying lightly active, even in short bouts, such as walking for 5 to 10 minutes, helps them feel less stiff over time.

The American Academy of Family Physicians advises against recommending bed rest for low back pain, emphasizing that prolonged inactivity can hinder recovery and may not be more effective than staying active.

Mistake #2: Relying on Quick Fixes

Many people turn to conventional passive care, such as heat, massage, pain relievers, creams, or gadgets, hoping for quick relief from low back pain. But these approaches often overlook the root causes of discomfort. While they may feel soothing temporarily, they rarely address underlying factors. Low back pain is often influenced by muscle imbalances, lack of strength, posture, and movement patterns. Passive strategies can help manage discomfort, but combining them with mindful attention to posture, movement quality, and overall muscle support tends to offer more lasting benefits.

According to the Institute for Quality and Efficiency in Health Care (2022), passive treatments such as massage or heat may provide short-term relief but do not address the root causes of back pain.

Mistake #3: Ignoring Core and Hip Strength

When core and glute muscles are underactive, the spine often absorbs extra load, which can increase discomfort during daily activities. Many people experience recurring pain because these muscles aren’t fully engaged or balanced.

Developing strength and coordination in these areas helps the body share the load more efficiently, reducing strain on the spine and making movement feel safer and easier over time. Once you have this foundational strength and stability, progressing to full-body strength training becomes one of the most effective ways to reduce flare-ups, support your spine, and increase overall functional capacity.

A systematic review concluded that core stabilization exercises effectively decrease pain, improve function, and increase core strength in patients with non-specific low back pain.

Mistake #4: Poor Movement Habits in Daily Life

Even small, everyday habits can add up and place stress on your spine. Slouching in a chair, bending from the waist, or twisting while reaching may seem harmless, but over time these micro-stresses can maintain or worsen low back pain. Experts agree that paying attention to how your body moves and making subtle adjustments can significantly reduce strain. For example, breaking up prolonged sitting with a “movement snack” of 3 to 5 minutes of intentional movement helps counter stiffness and improves circulation. Bending from the hips instead of the back and keeping heavy objects close to your body further eases pressure on the spine.

Mistake #5: Waiting Until It’s “Bad Enough”

Unfortunately, some people hope for the best and wait until their back pain is intense or persistent before addressing it. By then, stiffness and compensations in muscles and joints may be more entrenched, making improvement slower. Research and clinical experience show that noticing early warning signs, such as recurring tightness, morning stiffness, or discomfort after sitting, and taking action can make recovery smoother and more effective. Addressing muscle imbalances early and incorporating strength, stability, and movement helps prevent flare-ups, improve function, and support long-term spinal health.

When to See a Professional

Most low back pain improves with time, attention to movement, and general wellness. However, there are a few red flags that shouldn’t be ignored and may require professional evaluation:

• Numbness, tingling, or weakness in the legs, especially if a foot drops or drags while walking.

• Loss of bladder or bowel control, or numbness in the groin or inner thigh area.

• Pain that worsens at night or steadily increases over time.

• Back pain following a fall or injury, especially if sudden or severe.

• Unexplained weight loss accompanied by persistent back discomfort.

  
  

If any of these occur, consulting a healthcare provider promptly is important.

Supporting Your Back Health

Low back pain doesn’t have to sideline you. Avoiding these common mistakes puts you back in control, moving more freely, with less fear of the next flare-up.

Movement is a big piece of the puzzle, but it’s not the only one. The way you eat and hydrate can also influence inflammation, tissue repair, and recovery. I’ll be covering that in an upcoming post, so stay tuned if you want the nutrition side of back pain support.

If you’re ready to start building joint-friendly habits that support your back (and the rest of your body), I’ve created something just for you:

👉 Download my free 5-Day Joint-Loving Habits Mini Guide. with simple, science-backed strategies to reduce stiffness, improve mobility, and build lasting joint health.

You’ll also get a printable habit tracker so you can celebrate your wins and stay consistent.

If you’re dealing with persistent low back discomfort and want a personalized approach, you can work with me to develop a progressive program tailored to your needs. Together, we’ll focus on strength, mobility, and reducing pain so you can get back to activities you love.

Ready to take the next step? Let’s build a plan tailored to you. Get started today

References:

American Academy of Family Physicians. (n.d.). Don't recommend bed rest for low back pain. Choosing Wisely. Retrieved from https://www.aafp.org/pubs/afp/collections/choosing-wisely/129.html

Gatchel, R. J., et al. (2003). Treatment- and cost-effectiveness of early intervention for acute low-back pain patients: A one-year prospective study. Journal of Occupational Rehabilitation, 13(1), 1–9. https://doi.org/10.1023/a:1021823505774

Institute for Quality and Efficiency in Health Care (IQWiG). (2022, December 5). Low back pain: Learn more – Passive treatments: Massages, heat and manual therapy. InformedHealth.org. National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK538546/

Smrcina, Z. (2022). A systematic review of the effectiveness of core stability exercises in the treatment of non-specific low back pain. Journal of Back and Musculoskeletal Rehabilitation, 35(1), 1–9. https://doi.org/10.3233/BMR-210019

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