5 Reasons your Low Back Hurts— Even though you are active

Low back pain is one of the most common issues I treat—especially in active adults who lift, run, or attend group fitness classes. What’s surprising? Most of them aren’t dealing with pain because of a big injury… they’re dealing with it because of something totally overlooked.

Let’s break it down 👇

1. Poor Control, Not Weak Core

You've probably been told your core is “weak”. It’s not, you just don’t know how to actively use it. Many people have strong muscles but poor control of how they move under load. Your core should be able to stabilize during squats, pulls, or even walking—not just during isolated ab work.

Quick fix: Train core timing and coordination, not just strength.

2. Lack of Hip Mobility or Stability

Tight or poorly controlled hips often force your low back to move more than it should. That compensation might not hurt immediately, but over time, your spine takes the hit. If you can’t hinge, rotate, or move through your hips smoothly, your low back becomes the fall guy.

Quick fix: Incorporate hip CARs, half-kneeling lifts, and movements that isolate the hips into your routine.

3. Not Matching Training to Recovery

You don’t need to be “overtrained” to have back pain—but if your training intensity is high while your recovery is low, your body starts to feel it. This shows up in tight, achy muscles and joints that don’t move well.

Quick fix: Prioritize sleep, hydration, and walking. Yes, walking.

4. Avoiding Painful Movements

This is a big one. Many active adults avoid the movements that “hurt,” thinking they’re protecting themselves. But avoiding long-term actually makes the issue worse. Instead of removing movements, we should find ways to rebuild your tolerance to them. Remember: Resilience is key.

Quick fix: Reintroduce movements slowly with proper load and volume under guidance. Follow a stoplight system to make sure that you are not making matters worse.

5. Relying Too Much on Passive Treatment

Massage, dry needling, or adjustments feel good—but they don’t teach your body how to move better. If passive care is the only thing you're doing, you’re putting yourself through a cycle of temporary relief and recurring pain.

Quick fix: Combine hands-on care with strength-based, goal-specific rehab.

Final Thoughts

Low back pain doesn’t have to mean time off or giving up your favorite activities. But it does mean digging a little deeper into how you're moving and why your body might be asking for change.

If you’ve tried stretching, rest, or foam rolling with no long-term success—this is your sign to look at the real influences of your pain.

-Dr. Cat Rotti, DC, CSCS