The devil is in the details. So it is with exercise! Small mistakes that could be causing back pain often lurk not in the exercises themselves, but in subtle ways you’re holding yourself as you do them. Maintaining solid form and executing slow, precise movements is critical to protecting your body, especially your spine.

Here are the 4 exercise mistakes you should avoid that could be harming your back.

Exercise Mistake #1: Relying on abdominal and back extension machines for core strength

Many women don’t realize that these abdominal and back extension machines can increase the risk of back pain. Most gyms have them, and they seem like a sensible way to increase core strength, right? But the heavier you go, the greater the risk.

I don’t advocate a forward flexion or rotation machine exercise for anyone. Back extension is less of a risk unless it’s done with too much weight.

Even with good form, these exercises don’t get you the results you want.

Usually, the goal is to build a stronger, flatter core. A strong core both reduces the risk of low back pain and helps you look and feel better. So how should you actually go about achieving that goal?

Instead, do some stabilization exercises like planks, or less strenuous back extensions like birddog or “swimming” lying prone on your own.

Exercise Mistake #2: Rounding the back performing a bent over row

Whether you perform this dumbbell exercise standing or seated, rounding your back compromises the lower back. You want to lengthen and use those stabilizing muscles of the spine and the front core.

Create a small arch in the lower back to keep it in neutral where it is most protected.

To be able to do this, you may need to work on hip and pelvis mobility first.

Meanwhile, you can sit during this exercise.

Exercise Mistake #3: Arching the back excessively during overhead exercises

It may seem like I’m contradicting myself here since I just advised not to round the back, but form is relative to the exercise you’re doing. These exercise mistakes are so seemingly small, but they do matter. They’re also easily avoidable!

Whether you’re attempting an overhead shoulder press (not one I advocate often unless you need this for function: there are other ways to safely work the shoulders), or a triceps press; you want to be thinking as much about your core as your arms.

In fact, you should feel like these moves are core exercises since you’re leveraging by stabilizing. If you don’t feel a keen awareness of your core, it’s time to regroup.

Keep the weights lighter, alternate arms, and sit on a bench.

Exercise Mistake #4: Performing standing exercises before you have the core strength to maintain good form

I have a soft “rule” when I teach a new exercise or one that has several things to focus on.

We master each thing individually before we ever put them together. So you would want to have a strong core foundation and be able to do a perfect shoulder press seated before you try one standing up.

When you’re standing, you have more joints to stabilize. If you’re doing a new-to-you exercise or using a heavier weight, then you’re more likely to neglect good form. You can only focus on so much at a time when you’re learning.

Only after you’ve done it repeatedly, it will be second nature.

To start, sit and avoid balance props when you’re doing new exercises.

Conclusion

If you’re exercising at home, use a mirror so you can self-correct. Be patient, and go slow to really think about your form and movement as you perform the exercise. If you have a trainer with a sharp eye, he or she should be catching these, but check yourself just in case.

You won’t always feel that something is wrong, but these little exercise mistakes do develop into more chronic issues later if they’re not caught.

The saying goes, “Practice makes perfect.” In reality, practice can make permanent. Be sure you’re practicing the right thing!

With these simple fixes you’ll avoid these small exercise mistakes that could harm your back and cause unneccesary back pain.

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