I believe that people with low back pain often feel that their back hurts or feels heavy when they work out. They don't know what is the cause of their pain or lack of pain. Most people who have back pain don't know what to do about it. There is a huge amount of training that goes on with a back injury and a lot of time people aren't even aware of what they do. Here are some basic points to keep in mind for better posture and injury prevention. Your back should be supported, not pinched. Doing stretches can help increase your ability to bend your neck and stay in a straight position, but the same stretches that can improve the flexibility and strength of your spine can also lead to back pain or even a back injury. The spine and its structure are made up of muscles. When the spine is stretched out and supported by ligaments in the back (like the bicep, triceps, lats, and adductors), the muscles tend to weaken. There is a lot of research that shows that using a foam roller to stretch your back is not as effective as doing full range of motion exercises.