You start the year with the best intentions.
A fresh gym membership. A new program. A promise to yourself that 2026 is the year you finally get strong, consistent, and confident in your body again.
And then… your back goes.
A sharp pull during deadlifts. A deep ache after squats. A “something’s not right” feeling that sticks around for days and makes you nervous to even bend down.
If that sounds familiar, you are not alone.
At Get Better Physiotherapy and Pilates Centre, back pain is one of the most common issues we treat. And every January, we see the same pattern: motivated people pushing hard, moving poorly, and paying for it with weeks (or months) of pain.
Let’s break down why it happens and the 5 biggest gym mistakes that wreck backs in January, plus what to do if you’ve already hurt yourself.
Why January Is the #1 Month for Gym Injuries (Especially Back Pain)
January is a perfect storm for gym injuries.
You are suddenly going from “not much” to “everything”:
- More workouts per week
- Heavier weights
- New movements your body is not used to
- Less sleep (holiday hangover and back to work stress)
- More sitting (returning to desk routines)
- Less mobility (tight hips, stiff spine, weak glutes)
Your back takes the hit because it is the middleman. It sits between your hips and your upper body, and it gets forced to compensate when your movement quality is off.
And the problem is not that you are training.
The problem is that you are training like your body is already conditioned for it.
Mistake #1: Doing Too Much Too Soon (Your Body Isn’t Ready Yet)
This is the number one January back injury trigger.
You might go from:
- 0 workouts to 5 workouts a week
- “I haven’t lifted in months” to heavy squats and deadlifts
- “Just getting back into it” to HIIT, weights, and core circuits
Even if your motivation is high, your tissues are not ready.
Your muscles, tendons, joints, and nervous system need time to build tolerance again. Without that, your back becomes the weak link and starts tightening, guarding, and eventually flaring up.
What to do instead:
- Start with 2 to 3 strength sessions per week
- Keep weights lighter for 2 to 4 weeks
- Build volume gradually before chasing intensity
- Focus on perfect reps, not max reps
Progress feels slow. Injury recovery feels slower.
Mistake #2: Training With Bad Form on Squats, Deadlifts & Rows
Squats, deadlifts, and rows are incredible exercises.
They are also the most common movements we see linked to gym-related back injuries.
The issue is rarely the exercise itself.
The issue is usually one of these:
- You are bracing poorly
- Your spine is moving under load
- You are hinging through your lower back instead of your hips
- Your core is not controlling rotation or extension
- You are “muscling through” instead of moving efficiently
And here’s the frustrating part.
A lot of people don’t realise their form is breaking down until the set gets heavy or they get tired. By then, the back has already taken over.
A big red flag:
If you only feel deadlifts in your lower back and never in your glutes or hamstrings, something needs adjusting.
Mistake #3: Copying Workouts You See Online (Without Progressions)
This one is so common it deserves its own warning sign.
You see a workout on Instagram, TikTok, or YouTube and it looks “simple”:
- Barbell complexes
- High-rep deadlifts
- Weighted back extensions
- Heavy kettlebell swings
- Random core circuits with twisting and hanging
The problem is not the workout.
The problem is that you are watching someone who has likely:
- Trained consistently for years
- Built progressions slowly
- Has great mobility and control
- Has the right coaching behind the scenes
When you copy the final version without the build-up, your back often becomes the sacrifice.
What to do instead:
- Start with regressions (lighter load, fewer reps, slower tempo)
- Earn the right to progress
- Choose technique over intensity
- Stop chasing “advanced” exercises just because they look cool
Your spine does not care what’s trending.
Mistake #4: Ignoring Tight Hips, Weak Glutes & Poor Core Control
This is where most “mystery back pain” actually comes from.
If your hips are tight, your glutes are not activating, and your core is not controlling movement, your lower back will work overtime.
That means:
- Your lower back extends instead of your hips
- Your pelvis tips forward under load
- Your spine rotates during single-leg exercises
- Your back tightens during squats, lunges, and leg press
- You feel stiff after workouts and worse the next day
And no, doing 100 sit-ups does not fix it.
Real core control is about:
- Bracing
- Stability
- Coordination
- Endurance
- Control under load
This is one reason why our clinic often uses Pilates-based rehab as part of recovery. It helps rebuild the foundation so your back stops doing everyone else’s job.
Mistake #5: Training Through Pain and Calling It “Normal Soreness”
This is the mistake that turns a small strain into a full-blown injury.
A lot of people tell themselves:
- “It’s just tight”
- “It will loosen up”
- “It’s normal soreness”
- “I just need to stretch it out”
- “If I stop now, I’ll lose momentum”
But pain is not always a training badge.
Soreness usually feels like:
- A dull ache in the muscles
- Tenderness when moving
- Improves over 24 to 72 hours
Injury pain is more like:
- Sharp pulling or stabbing
- Pain that gets worse with bending, lifting, or sitting
- Pain that feels “deep” and protective
- Pain that lingers or increases day by day
Training through it often causes your body to compensate. That can lead to:
- Worse back pain
- Hip pain
- Sciatic symptoms
- Muscle spasm
- Longer recovery time
What to Do If You’ve Hurt Your Back at the Gym (Without Making It Worse)
First: don’t panic.
Most gym-related back injuries are manageable, especially if you address them early and properly.
Here are the best first steps:
- Stop the movement that triggered it
Do not keep repeating the exercise to “test it.” - Avoid aggressive stretching
Stretching into pain can irritate tissues further, especially if the injury is inflamed or your back is guarding. - Keep moving gently
Resting completely often makes back pain worse.
Gentle walking, light movement, and controlled mobility usually help more than lying down for days.
- Use heat or ice if it helps
There is no perfect rule. Use what reduces pain and helps you move better. - Get assessed early
This is the biggest difference between a 5-day setback and a 5-week setback.
At Get Better Physiotherapy, our approach is built around a clear plan:
Step 1: Find the root cause with a full assessment
Step 2: Get immediate pain relief using hands-on physiotherapy/manual therapy
Step 3: Get strong again with Pilates-based rehab and progressive strengthening
You leave with a customised written plan of action, not just generic advice.
When to See a Physio (And How We Help You Get Back to Training Safely)
If your back pain is not improving, or if it’s stopping you from training confidently, it’s time to get help.
You should book in if:
- Your pain lasts longer than a few days
- You feel stiff, locked, or unstable
- You cannot hinge, squat, or bend without fear
- Pain keeps returning every time you train
- You have pain down the leg, pins and needles, or numbness
- You feel like you are constantly “tweaking” your back
At Get Better Physiotherapy and Pilates Centre, we do more than just give exercises.
We focus on:
- A full assessment to identify what’s driving the pain
- Hands-on treatment to reduce pain and muscle tension
- A structured rehab plan over the next 4 to 6 weeks
- Strength and core rehab that supports long-term prevention
- A clear return-to-training pathway so you feel confident again
And if privacy matters to you, we also treat in private rooms, not curtained cubicles.
Ready to get back to training without fear?
If your back pain started at the gym, at work, during sport, or even at home, we can help you recover properly and prevent it from coming back.
Book online, or call our friendly team on 07 3800 3417.
You don’t have to push through it.
You just need the right plan.
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