3 Mistakes That Worsen Lower Back Pain

Lower back pain is one of the most common issues I treat in the clinic — and for good reason. Whether it’s from sitting too much, lifting incorrectly, or overtraining, the lower back takes a lot of strain.

But often, the pain doesn’t just stick around because of the injury — it sticks around because of what people do next.

Here are 3 common mistakes that can actually make your lower back pain worse — and how to avoid them.

1. Ignoring the Pain and “Pushing Through”

It’s easy to think, “It’ll go away,” or “It’s just a tweak.” Especially if you're active or have a busy lifestyle, pushing through the pain feels like the only option.

But here’s the problem: when you ignore early warning signs, you often compensate with poor movement patterns — leading to more strain on other muscles and joints.

🔁 What to do instead: Listen to your body. Early intervention with Sports and Remedial Massage can reduce inflammation, improve mobility, and stop small issues from becoming big ones.

2. Too Much Rest – Not Enough Movement

On the flip side, some people stop moving completely when back pain hits. While rest has its place, lying down for days can actually weaken the muscles that support your spine, leading to stiffness and longer recovery times.

🚶 What to do instead: Gentle movement is key. Walking, mobility exercises, and targeted soft tissue therapy all help to speed up healing. I often guide clients through simple stretches and rehab routines during sessions at CJS Muscle Therapy.

3. Poor Posture – Especially While Sitting

Whether you’re working from home, driving, or binge-watching Netflix — long periods of poor posture can wreak havoc on your lower back. Slouching or rounding the spine puts extra pressure on discs and tightens hip flexors.

🪑 What to do instead: Check your setup. Use a chair with proper lumbar support, keep your feet flat, and take breaks every 30–45 minutes to stand or stretch. And if you’re unsure, book a session — I’ll assess posture, movement patterns and give personalised advice to help prevent further strain.

✅ Final Thoughts

Lower back pain isn’t just about the muscles — it’s about how you move, rest, and recover. At CJS Muscle Therapy, I take a hands-on, personalised approach to help you get back on your feet — stronger and pain-free.

If you’re based in Wooburn Green, Beaconsfield, High Wycombe

or surrounding areas, and struggling with persistent back pain, let’s talk. Book your session today and take the first step toward lasting relief.