Jordan Sudberg Reveals Common Exercise Mistakes That Can Lead to Back Pain
Exercise is one of the best things you can do for your health, but when done incorrectly, it can do more harm than good—especially to your back. According to renowned pain management specialist Dr. Jordan Sudberg, improper exercise technique is one of the most common, and preventable, causes of back pain today.
With years of experience treating patients suffering from chronic pain, Jordan Sudberg has seen countless cases where well-intentioned workouts turned into painful setbacks. The problem? A lack of awareness about proper form, pacing, and muscle balance.
The Back Pain-Exercise Paradox
Regular physical activity is crucial for maintaining a healthy spine. It strengthens the muscles that support your back, improves flexibility, and enhances posture. However, Dr. Sudberg warns that when exercises are done with poor form or without proper preparation, they can put undue stress on the lumbar spine, muscles, and discs.
“People often believe they’re helping their bodies by exercising, but the wrong technique can have the opposite effect,” says Jordan Sudberg. “Back pain caused by exercise is not only frustrating—it can derail your fitness goals entirely.”
Mistake #1: Poor Lifting Technique
Whether it’s lifting weights at the gym or picking up a heavy object at home, poor lifting mechanics are a leading cause of lower back injuries. Sudberg stresses the importance of using your legs—not your back—to lift.
He explains: “Rounding the spine while lifting heavy weights places intense pressure on the discs and can lead to herniations. Always keep your back straight, core tight, and lift with your legs.”
Mistake #2: Skipping the Warm-Up
Jumping straight into intense activity without warming up is a recipe for injury. A proper warm-up prepares your muscles and joints for movement, increases blood flow, and reduces stiffness.
According to Jordan Sudberg, skipping this step puts the spine at risk. “Cold, tight muscles are more prone to strains. A dynamic warm-up that targets the hips, hamstrings, and back is essential before any workout.”
Mistake #3: Overtraining the Wrong Muscles
Many gym-goers focus too heavily on certain muscle groups—like abs or chest—while neglecting others, such as the lower back and glutes. This muscular imbalance can pull the spine out of alignment and create chronic tension.
Sudberg advises: “A well-rounded training program should include exercises that strengthen the posterior chain—glutes, hamstrings, and lower back. Ignoring these areas can lead to instability and pain.”
Mistake #4: Poor Core Engagement
Core strength is crucial to spinal support, but Jordan Sudberg warns that many people misunderstand how to engage their core properly. Over-bracing or relying too much on superficial muscles can actually hinder performance and lead to discomfort.
“Engaging your core doesn’t mean sucking in your stomach,” Sudberg clarifies. “It means activating your deep core muscles in a way that stabilizes your spine during movement.”
Mistake #5: Ignoring Pain Signals
Pushing through pain might seem like a sign of toughness, but Dr. Sudberg emphasizes that pain is a signal, not a challenge. Continuing to exercise through back discomfort can turn a minor strain into a major injury.
“Discomfort and fatigue are part of working out, but sharp or lingering pain in the back should never be ignored,” he says. “If something doesn’t feel right, stop and assess.”
Preventing Back Pain Before It Starts
Prevention is the best cure when it comes to exercise-related back pain. Jordan Sudberg recommends:
- Working with a qualified trainer or physical therapist to ensure proper form
- Incorporating flexibility work, such as yoga or stretching, into your routine
- Strengthening your core and lower back muscles consistently
- Listening to your body and allowing adequate rest and recovery
Final Thoughts
Exercise should empower you, not sideline you. By avoiding common mistakes and training with intention, you can protect your spine and stay pain-free for the long haul. With expert guidance from professionals like Dr. Jordan Sudberg, anyone can learn to exercise smarter, avoid injury, and enjoy all the benefits that movement has to offer.
Remember: your back is for life—treat it with care.