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Your core isn’t just your abs—it’s your entire trunk, including deep stabilizing muscles that protect your spine. If you don’t brace properly during squats, deadlifts, or lunges, your spine takes on more stress than it should. Over time, this can lead to soreness, stiffness, or even injury.
👉 Pro tip: Think about creating 360° pressure around your midsection, as if you’re inflating a balloon inside your core before each rep.
When your hips are tight, your body has to “borrow” movement from somewhere else—often your lower back. This compensation pattern shows up during squats, Romanian deadlifts, or even step-ups, leaving your spine feeling overworked.
We’ve all been guilty of chasing numbers on the squat rack. But lifting more weight than your form allows is one of the quickest ways to stress your lower back. Proper progression and technique always beat ego lifting.
Strong quads but weak glutes and hamstrings? That imbalance can shift the workload onto your back. Balanced training and accessory work help keep things even and your spine supported.
At Highland Spine + Sport, we help athletes and active adults move better, recover faster, and stay pain-free. Whether your back pain is from lifting, sports, or everyday life, we use a combination of chiropractic care, soft tissue therapy, dry needling, and rehab exercises to address the root cause—not just the symptoms.
📍 Serving active individuals across Roanoke, we’re here to help you feel better, move better, and live better—both inside and outside the gym.
At Highland Spine + Sport in Roanoke, VA, we specialize in helping people overcome sciatica so they can get back to the activities they love—whether that’s hitting the gym, playing sports, or simply keeping up with day-to-day life without pain.