When you exercise properly, you can go your entire life without suffering a major injury. To do this, though, you need to know how to fix what you're feeling when you know it feels wrong.
If your neck is sore after a workout, you're straining the muscles. The most common place this happens is during a long run of crunches because you transfer some of the work of your core to your neck. You try and use the neck's muscles to help get you off the ground when, in perfect form, your neck should not be involved at all.
A good way to break this habit is to gently bobble your head as you do the exercise. This keeps the neck loose, forcing your core to do all of the work.
When you feel it in your joints, you're trying to get your poor bones to do all the work. Though it's fun for hurting the spooky skeleton that lives inside of you, it's a bad habit that will quickly wear the joints down.
Remember, your bones are only the framework of your body. It's the muscles that provide enough strength to hold the house up. Before anything else, make sure your stance is correct. Are your feet the proper distance from one another? How's your grip on the bar? Once you know this is perfect, during the motion, envision the main muscle group flexing as it is used. For instance, on a bench press, focus on feeling your pecs burn as they lift. It's a great way to get your body to unlearn relying on your bones.
Back pain means your core is weak. Lifting is supposed to improve back pain, not make it worse.
To fix this, you need to focus on your form. Proper form for any exercise means a tight core through the entirety of the range of motion. From start to finish, your chest should be out, shoulders back, back straight and hips positioned underneath you so that they provide support. A common back pain cause during overhead press is sticking the butt so far back that the pressure is then placed on the lumbar instead of on the hips. Also, make sure you're not lifting too hard with one side of the body. The movement should be entirely symmetrical.
Stop doing that exercise immediately. Where a good burn has a slow onset, potentially dangerous pain almost always comes in fast and sudden. If you feel any sort of stab, stop what you're doing. Put some light pressure on the area by lightly bending it or using the limb normally. If no more pain happens, you should be okay to try the exercise one more time. This time, however, take it extremely slow, making sure to focus on your form and how it makes that pained area feel.
If the area continues to hurt and you're not sure what the pain is, go see a doctor immediately.
Co-host of HeroesForge, founder of Battle to Be Better, gamer, singer and all around happy person.