We hear this question all the time: “Should I workout when sore or in pain?” However, the answer isn’t always clear-cut.
At Up and Running Physical Therapy, we see active adults across Fort Collins doing all the “right” things—hitting Spring Creek Trail, lifting at Miramont, summiting Horsetooth—and still ending up sidelined with low back pain.
So what gives?
The truth is, the #1 risk factor for low back pain isn’t lack of exercise—it’s how you move when you’re already sore or hurting.
Let’s walk through what’s really going on and the most common mistake we see athletes make when trying to push through it.
The Real Reason Back Pain Keeps Coming Back
If you’re like many of our patients, you’ve probably said something like:
“I stretch every day.”
“I’ve been doing core work—I don’t get it.”
“It doesn’t hurt when I move—it just lingers after.”
We hear this constantly. And here’s the hard truth:
Most active adults aren’t addressing the real problem.
Instead of focusing on movement quality, stability, and load distribution, they rely on stretching tight muscles or doing random ab exercises—tactics that rarely solve the root issue.
At our Fort Collins clinic, we’ve seen hikers, runners, yogis, and lifters all fall into the same trap: trying to out-stretch or out-train a pattern that’s fundamentally faulty.
Let’s unpack what’s actually going wrong.
Common Causes of Low Back Pain in Active Adults
Whether you’re squatting at the gym or doing yoga, your spine’s job is to stabilize under load. But many people inadvertently overuse their lower back muscles to compensate for stiffness or weakness elsewhere.
Common culprits include:
- Poor hip mobility (especially limited internal rotation)
- Weak deep core engagement (not just doing planks, but doing them right)
- Over-reliance on lumbar extension (arching too much during lifting or running)
- Lack of spinal segmentation (moving from one big block instead of joint by joint)
Add to this the “tough it out” mindset that’s common in active communities, and you’ve got a recipe for persistent flare-ups.
The #1 Mistake: Misreading Pain Signals and Pushing Through
Let’s be honest—active adults don’t like being sidelined. We get it.
But the most common (and costly) mistake we see is this:
People ignore early signs of back pain or nerve tension and keep pushing.
They don’t want to miss their long run or scale back their CrossFit workouts. So they modify slightly, maybe stretch a little more, and assume it’ll go away.
But low back pain—especially when related to nerve tension—isn’t something to grind through.
Pushing through nerve pain can take a minor issue and turn it into a months-long recovery process.
Here’s what we recommend instead:
- Don’t ignore symptoms that worsen during or after activity
- Get assessed early, not after you’ve been in pain for 6 weeks.
- Learn how to feel for the difference between good muscle fatigue and bad joint or nerve discomfort.
Misconceptions That Keep You Stuck
The Fort Collins fitness crowd is educated—but even smart, experienced exercisers fall for outdated advice.
Let’s clear up a few myths:
| Myth | Reality |
| “Just strengthen your core” | Most people brace their abs incorrectly or overuse their rectus. You need coordinated deep core activation. |
| “Stretch your hamstrings” | Tightness in the hamstrings often masks neural tension—not a flexibility issue. Stretching could make it worse. |
| “It’s just muscle tightness” | If the pain’s been lingering or radiating, there’s a good chance your movement pattern needs an overhaul—not just a massage. |
The good news? With the right movement cues and progressive training, you can get out of pain and keep doing what you love.
Why Technique & Cueing Matter More Than You Think
One of the biggest breakthroughs for our patients often isn’t a new exercise—it’s doing the same movement correctly.
Take the dead bug, for example. Done well, it’s a powerful tool for retraining spinal stability. Done poorly, it reinforces faulty movement patterns and even increases symptoms.
We’ve seen runners, skiers, and lifters make massive improvements just by learning how to engage their core without overusing their hip flexors or low back.
Proper cueing and movement screens are game-changers. That’s why every new patient at our clinic gets a full-body assessment—including:
- Dynamic movement screen
- Spinal segmentation and stability tests
- Hip and ankle mobility checks
- Functional load-sharing analysis
We don’t just treat your pain—we look at how you move
Progressive Loading: Healing Without Losing Fitness
Let’s be clear: rest isn’t the answer.
Most active adults don’t need to stop training—they just need to train smarter.
That’s where progressive loading comes in. By gradually reintroducing load and complexity, we help patients maintain (or even improve) their fitness while reducing symptoms.
Some of our go-to strategies include:
- RDLs to reinforce hinge mechanics
- Offset carries to improve core control and hip stability
- Step-downs and split squats to balance side-to-side load
- Spinal segmentation drills to teach better movement awareness
We tailor each program to the individual—because no two backs (or bodies) are the same.
Real-World Example: From “Stuck” to Strong
One of our recent clients came in after months of on-again, off-again back pain that flared every time she ran more than three miles.
She’d seen a chiropractor, tried YouTube stretches, even bought a fancy massage gun. Nothing stuck.
What changed?
- We identified asymmetrical hip loading and poor spinal coordination.
- Taught her proper breathing and core engagement techniques.
- Implemented a progressive loading plan focused on balance and spinal control.
Eight weeks later, she ran her first pain-free 10K. And more importantly—she understood how to stay pain-free.
Your Next Step: Don’t Wait for It to Get Worse
Low back pain doesn’t mean you’re broken. It means something in your movement system needs attention—and the earlier you address it, the easier it is to fix.
At Up and Running PT, we specialize in working with active adults who want real solutions, not band-aids.
👉 Ready to move better, feel stronger, and stay active long-term?
Book a free 15-minute discovery call to see if we’re the right fit for you:
🖱️ Schedule Online Now
Back Pain Is Common—But It Doesn’t Have to Be Normal
Living in an active city like Fort Collins means you’re always moving—and that’s a good thing. But if you’re dealing with nagging back pain that keeps flaring up despite your best efforts, it’s time for a new approach.
You don’t need another stretch. You need a plan built around how you move, load, and recover.
Let’s make that happen—together.
Frequently Asked Questions
Understanding Pain, Soreness, and Smart Recovery for Fort Collins’ Active Adults
Can I Keep Exercising With Back Pain?
In many cases, yes—you just need to train smart. As physical therapists, we help you adjust intensity and improve movement quality so you keep progressing without making things worse.
How Do I Know If My Back Pain Is From a Nerve Issue?
Watch for symptoms that travel down your leg or into your glutes. If the pain feels sharp, electric, or worse when you sit or bend, it may be nerve-related.
Will Physical Therapy Help Even If I’ve Had Pain for Years?
Absolutely. We’ve helped plenty of runners, cyclists, and lifters in Fort Collins who felt stuck for years by identifying movement issues others missed.
Should I Workout When Sore or in Pain?
The short answer: maybe. It depends on the type of soreness or pain you’re feeling.
If you’re dealing with workout-related muscle soreness like delayed onset muscle soreness (DOMS), light activity like:
- Yoga
- Mobility exercises
- A walk on Spring Creek Trail
can actually help restore blood flow and speed up recovery. But if you’re pushing through acute pain or a sharp ache, that could signal injury to the muscle or connective tissue damage. That’s when you need a proper movement assessment.
What’s the Difference Between Muscle Soreness and Real Injury?
Muscle soreness typically peaks 24–72 hours after a challenging exercise, then fades. You might feel stiff walking up the stairs after deadlifts or sore during a lower body session after a volleyball league game.
Real injuries, on the other hand, come with:
- Sharp or stabbing pain
- Swelling or bruising
- Pain that doesn’t ease with movement
If you’re unsure, don’t just guess. That’s why we’re here.
Are Hot and Cold Therapies Worth It?
Yes—if you use them at the right time.
Cold therapies like cryotherapy or cold plunges work well right after intense activity or if you’re trying to reduce inflammation. On the other hand, infrared saunas, Epsom salt baths, or hot packs are helpful for relaxing tight muscles and increasing blood flow during recovery.
Both have a place in a smart recovery plan.
How Can I Speed Up Recovery After an Intense Workout?
Here’s what we recommend:
- Prioritize hydration, nutrition, and sleep
- Use active recovery workouts (easy ride, short hike, yoga)
- Incorporate foam rolling, percussion massages, or a good Epsom salt soak
- Respect that everyone’s recovery needs are different—especially if you’re also working a desk job or parenting
Our team helps tailor recovery to your training load, life demands, and goals.
What If My Legs Hurt So Badly I Can’t Lift a Leg?
If soreness is that intense, it may be more than DOMS. This could be a sign of an acid muscle spasm or even connective tissue damage—especially if you skipped proper warm ups and cool downs.
You might need to sub in an upper body workout instead, or focus on mobility exercises for a couple of days.
What If My Pain Comes and Goes?
This pattern is common in athletes. One week you’re crushing it on your long run around City Park, and the next, you’re wincing during a warm-up squat.
It’s often a sign that your body is stuck in fight or flight mode, compensating with poor movement patterns. A targeted plan with a physical therapist can calm the system, reduce flares, and restore control.
Is My Mental Health Connected to My Physical Recovery?
Yes. There’s growing evidence that your mental health and cognitive function impact how your body heals. Chronic stress can slow recovery, disrupt sleep, and tighten up muscles.
That’s why we look at more than your joints—we consider the full picture.
What Do Local PTs Like Ryan LeFever Say About Recovery?
Deep recovery techniques should match your body’s needs. Tune into your patterns. Don’t just follow random internet advice.
“Recovery needs are different for everyone. Just because your buddy can hit another leg day doesn’t mean your body’s ready,”
What If I’ve Tried Everything and Still Hurt?
Then it’s time for a different approach.
If you’ve been foam rolling, stretching, and still struggling, you may have an underlying movement issue or spasm in your connective tissue that isn’t getting addressed.
Our 3-Step Recovery Method uncovers the real problem and gets you back to doing what you love.
Ready to figure out what your body really needs? Let’s get started. You can schedule an appointment at upandrunningpt.com or call us at (970) 500-3427.
