The absence of pain is no guarantee of safe training, says expert

Many people exercise regularly without experiencing pain, but that doesn't mean their body and the exercises are functioning properly. According to postural re-education specialist Patrícia Farago , this false sense of security can hide serious problems. Exercises performed without proper activation of the core— the set of deep muscles in the abdomen and lower back—become silent traps for poor posture.

"Just because it doesn't hurt doesn't mean everything is okay. The core of the body needs to be stable and strong to safely support movements," says the specialist.

Patrícia explains that even movements considered simple, like squats and sit-ups, can be harmful if the core is disorganized. Without this support, the body tries to compensate inappropriately, overloading the lower back, compressing the viscera, and increasing the risk of injuries such as hernias, chronic pain, and even diastasis recti—a common problem among men as well.

The risk is even greater postpartum , when a woman's body faces a period of instability. The presence of diastasis recti, the fragility of the pelvic floor, and the action of relaxin—a hormone that loosens the ligaments—make this phase even more delicate. Returning to training without adequate preparation can aggravate existing conditions or cause new injuries.

"It's not about prohibiting, but about guiding. A strong core is what provides security, protects the spine, and correctly distributes the body's internal pressure," Patrícia emphasizes. For her, the most common mistake is trying to improve performance before laying the foundation.

Here are five tips from the expert for training safely:

• Take a breath before applying force. If you hold your breath, you're compensating incorrectly.
• Engage your deep core. It's responsible for protecting your lower back and organs.
• Avoid copying workouts from the internet. Every body has different needs.
• Respect your body's timing, especially after injuries or pregnancies.
• Even if you're training alone, get some initial guidance. Self-sufficiency begins with preparation.