The #1 Mistake Causing Your Back Pain (And How to Fix It)

(3-minute read)

Back pain is one of the most common complaints among gym-goers and everyday people alike. Whether you’re an athlete, a weekend warrior, or someone who spends long hours at a desk, chances are you’ve experienced back discomfort at some point. But what if the biggest cause of your back pain isn’t a weak core or a bad mattress? The #1 mistake most people make is neglecting spinal alignment and movement mechanics in their daily activities.

Why Poor Spinal Alignment Leads to Pain

Your spine is designed to function as a strong yet flexible support system. When you consistently move with poor posture—whether lifting weights, sitting at a desk, or even walking—you put unnecessary strain on your vertebrae, discs, and surrounding muscles. Over time, this strain leads to pain, stiffness, and even long-term damage.

How to Fix It: Improve Your Daily Movement Mechanics

Here’s how to correct your spinal alignment and reduce back pain:

1. Engage Your Core (Even When You’re Not at the Gym)
​A strong core stabilizes your spine and prevents excessive arching or rounding of the lower back. Try this:

• Stand tall, pull your belly button slightly in, and keep your ribs stacked over your pelvis while pushing out against the rectus abdominus.
• When sitting, avoid slouching by keeping your back against the chair and engaging your core lightly.

2. Master the Hip Hinge 
Most people mistakenly bend at the lower back when picking up objects, which strains the lumbar spine. Instead, practice the hip hinge:

• Keep your spine neutral.
• Push your hips back while maintaining a slight knee bend.
• Engage your glutes and core as you return to a standing position.

3. Fix Your Sitting Posture
Sitting for long periods can lead to lower back pain, especially if you slump forward.
Follow these quick fixes:

• Keep feet flat on the floor.
• Use lumbar support (a rolled-up towel behind your lower back works well).
• Stand and stretch every 30–45 minutes to reset your posture.

4. Strengthen Your Posterior Chain
The muscles in your lower back, glutes, and hamstrings support spinal stability. Incorporate these exercises into your routine:

• Deadlifts (with proper form)
• Glute bridges
• Reverse lunges
• Romanian deadlifts

Take Action Today
Small changes in your movement and posture can have a massive impact on your back health. Start by focusing on how you lift, sit, and stand throughout the day. With consistent effort, you’ll not only reduce back pain but also improve overall strength and mobility.

​Want a stronger, pain-free back? Try these tips and share your progress with us on Instagram @strongistbymatt!

Need personalized coaching or supplement support?
Visit Strongist.co for expert guidance to keep you moving pain-free!


Personal Story: Overcoming Back Pain Through Movement
Twenty-five years ago, I injured my back—badly. The doctors told me I should never squat again. That hit me hard. I had been an athlete my entire life, and barbell lifts were my passion. Squatting wasn’t just an exercise; it was a core part of my training. The doctors offered surgery to replace the damaged disc. Back in 2001, this was a brand-new procedure, and I wasn’t ready to go under the knife. I asked for other options, and that’s when they suggested physical therapy.
That’s where I met Tony, a physical therapist who completely changed my perspective on back pain. Instead of focusing on my injury, he focused on my movement. He told me that if I wanted to get back to barbell training, I had to relearn how to move—not just in the gym, but in everyday life. At first, I was skeptical. It seemed too basic for the amount of pain I was in. But Tony was right. He taught me better practices for the simplest daily activities—how to get out of the car properly, how to sit and stand with correct posture, and even how to get up and down from the floor without putting excess strain on my back. I realized that back pain isn’t just about one bad lift or one wrong move—it’s cumulative. It’s the result of years of improper mechanics, and small repetitive stresses adding up. Then, one day, you bend over to brush your teeth, and your back “goes out.” Rebuilding my movement patterns and mechanics step by step was the key to not only eliminating pain but also getting back to the training I loved. And today, 25 years later, I’m still lifting.