Mistake #3: Doing the Wrong Exercises That Make Pain Worse
Why generic stretches, random exercises, or improper techniques can aggravate your back pain, and how to rebuild your body with movements that actually heal.
↓ WATCH THIS FIRST ↓
Welcome to Day 3 of the Back Pain Solution Program!
Because you've made it this far I want to offer you the opportunity to book a FREE consultation call with me so I can help you strategize your recovery journey
→ Book your FREE Back Pain Consultation
Today, we’re discussing why the exercises you’re doing might not be helping your back pain—and could even be making it worse.
Today’s Focus:
More strength doesn’t guarantee a pain-free back
Functional movements built habits that translate to real life
The exercises you're doing might not be designed to fix your back pain
Your key action items for today
By the end of today, you’ll understand how to move in a way that actually supports your recovery.
↓ WHY THIS MATTERS ↓
1️⃣ More Strength Doesn’t Guarantee a Pain-Free Back
A common myth is that strong people don’t get back pain—but strength alone isn’t enough if your movement quality is poor. A stronger bad movement is still a bad movement.
Heavy lifters with poor form often develop chronic pain, despite being strong
People who stretch excessively but don’t strengthen key muscles end up unstable and prone to injury
Adding weight to faulty mechanics just reinforces bad habits and increases injury risk
True back health comes from balanced strength, stability, and mobility—not just lifting heavier or stretching more.
2️⃣ Functional Movements Build Habits That Translate to Real Life
Your workouts shouldn’t just make you perform better in the gym—they should make everyday movements easier and pain-free.
If an exercise doesn’t help you sit, stand, bend, or lift better, it’s not serving you
Traditional exercises don’t always translate to real-life strength—functional movements focus on stability, mobility, and coordination
Training your body to move as a system (instead of isolating muscles) helps prevent imbalances that lead to pain
Whether it’s carrying groceries, getting up from the floor, or playing with your kids, the right exercises should support the way you actually move in daily life
By focusing on functional movements that support real-life activities, you build strength in a way that supports your daily life and long-term back health.
3️⃣ The Exercises You’re Doing Might Not Be Designed to Fix Your Back Pain
Not all workouts are created with pain relief and recovery in mind. Many popular fitness routines are built for general fitness, strength, or flexibility, but that doesn’t mean they’re helping your back heal.
Random exercises from YouTube or Instagram might be great for overall fitness but fail to address your specific imbalances or movement restrictions
Yoga & stretching classes can improve flexibility, but if they’re not customized to your needs, they may overstretch weak areas without strengthening where it’s needed
Traditional gym workouts focus on lifting more weight, not necessarily on teaching you how to move in a way that protects your spine
If your workouts aren’t intentionally designed to restore balance, mobility, and stability in your back and supporting areas, they could be keeping you in pain instead of moving you toward relief.
↓ ACTION ITEMS ↓
1️⃣ Back Defender Program
Watch the follow-along video series provided. Practice the key functional movements to strengthen your core system and reduce strain. Assess your comfort level with each movement and note which exercises feel the best for your body.
2️⃣ Reflect on How You’ve Been Exercising
Think about the exercises you’ve done in the past—are they truly helping, or could they be keeping you stuck?
💡 Reflection Questions:
Have I ever done a stretch or workout that made my pain worse afterward?
Do I focus more on quantity (doing more exercises) instead of quality (moving correctly)?
Am I strengthening the right muscles, or just working through pain without progress?
→ Becoming aware of how you exercise is the first step to improving it!
3️⃣ Share Your Insights
Talking about what you’ve learned helps reinforce your commitment to change. Share what you noticed from the Back Defender Program with someone you trust.
Whether it’s a friend, family member, or in the Instagram Community, having support will help you stay accountable.
Because you've made it this far I want to offer you the opportunity to book a FREE consultation call with me so I can help you strategize your recovery journey
How Keiran Realized Good Form Wasn’t Enough
"I was doing loads of things that I shouldn’t have been doing—even when I was doing the correct movements, they weren’t actually done properly. My form was good, but the way I was moving into those exercises was not correct and potentially doing further damage. Once I learned how to move properly, everything changed."
↓ WHAT'S NEXT ↓
✅ Day 1—Mistake #1: Ignoring the Root Cause
✅ Day 2—Mistake #2: Poor Posture & Movement Patterns That Keep You in Pain
✅ Day 3—Mistake #3: Doing the Wrong Exercises That Make Pain Worse (Today)
⏳ Day 4—Mistake #4: Relying on Quick Fixes
+ Myofascial Release (MFR) Protocol
⏳ Day 5—Mistake #5: Not Addressing Emotional & Lifestyle Factors
+ Lifestyle Audit
PS—Remember to join the community! Get direct insights, support, and be part of a community moving towards pain-free living.