Simple Fixes for Everyday Movement Mistakes

The Real Talk

Moving well is a game changer for how you feel and function. Whether you’re a weekend gym-goer, a dedicated yogi, or someone just trying to get through a long workday without your back screaming at you, movement is life. Yet, many of us are out here unintentionally sabotaging our bodies like it’s an Olympic event.

And look, I get it. No one handed out a “How to Move Without Breaking Yourself 101” guide in PE class. But don’t worry—I’ve got you covered with six common mistakes you might be making and how to fix them before they land you in the physical therapist’s office (again).

1. Skipping the Warm-Up Like It’s Optional

You wouldn’t start a road trip without warming up the car, so why treat your body any different? Jumping into your workout cold is an open invitation to strains, pulls, and regret.

Why It’s Hurting You

Skipping warm-ups leads to stiff muscles, reduced mobility, and a higher risk of injury.

How to Fix It

• Swap those old-school static stretches for dynamic ones like walking lunges, arm circles, or hip openers.

• Spend 5-10 minutes on light cardio to get your blood pumping.

2. Pain ≠ Progress

Whoever told you “no pain, no gain” was either lying or trolling. Pain is your body’s “stop it now” signal, not a badge of honor.

Why It’s Hurting You

Ignoring pain leads to overuse injuries, tendinitis, or worse—a permanent seat on the sidelines.

How to Fix It

• Differentiate between muscle fatigue (okay) and sharp, shooting pain (not okay).

• Pause the moment something feels off. That’s your body asking for help, not applause.

3. Neglecting Core Strength Like It’s a Bonus Feature

Newsflash: Your core isn’t just for beach-ready abs. It’s the MVP of balance, posture, and injury prevention.

Why It’s Hurting You

A weak core can make everyday movements (think bending, lifting, twisting) feel like a chore. It’s also a major culprit behind back pain.

How to Fix It

• Level up with planks, dead bugs, and woodchoppers.

• Ditch the “quantity over quality” mentality—controlled movements win every time.

4. Sitting: The Silent Saboteur

The average person spends 6.5 hours a day sitting. Your body? Not built for it.

Why It’s Hurting You

Prolonged sitting equals tight hips, weak glutes, and a spine that screams, “What did I do to deserve this?”

How to Fix It

• Set alarms to stand up, stretch, or walk every 30 minutes.

• Invest in ergonomic seating or try a standing desk.

• Balance your screen time with movement breaks.

5. Treating Posture Like an Afterthought

Yes, your mom was right about sitting up straight. Poor posture doesn’t just look bad—it feels bad too.

Why It’s Hurting You

Hunching leads to headaches, back pain, and even breathing issues (slouched lungs are lazy lungs).

How to Fix It

• Keep your shoulders relaxed but aligned over your hips.

• Support your lower back with a cushion or lumbar pillow.

• Regularly check your posture while working, driving, or scrolling TikTok.

6. DIY-ing Your Way Through Pain

YouTube tutorials are great—for recipes. When it comes to injuries or chronic pain, self-diagnosing could do more harm than good.

Why It’s Hurting You

Ignoring professional advice delays recovery and might worsen your condition.

How to Fix It

• Book a session with a physical therapist (yes, even if it’s “not that bad”).

• PTs can create personalized plans to help you recover faster and move smarter.

Movement is Medicine

Let’s be clear: moving better isn’t about being perfect. It’s about understanding how to support your body so it supports you back.

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Start small. Commit to one or two changes from this list. And when you’re ready, consult with a professional to take it to the next level. Because life’s too short for bad squats and avoidable aches.