No pain, no gain?

The days of no pain, no gain are long gone. Pain when doing exercise is your bodies way of saying you shouldn't be doing what you are doing and you should ease up. Of course, after an injury and returning to sport, it's expected and okay to feel a little soreness that night but is should be gone the next day, if not, reduce the intensity of your workout a bit.

If you do have an illness or injury - rest. If all your symptoms are in your head/above the neck then, if you wish, you can still do light exercise. However, your body will use all resources to heal rather than improve your strength or stamina so exercising also won't have the desired effects.

Save your back and neck

Of course, there are also ways to prevent injury. When lifting something over your head squeeze your glutes as this will encourage your body to correct your posture and get your lower back in the right position.

Are you doing abdominal crunches with your feet anchored to something? You are using more than just your ab muscles to complete the repetitions and could even be compromising your lower back. Instead do it free - it takes more control and you will also get greater benefits from it.