لو عملت تمرين من غير ما ترتاح، ضهرك وكتفك ممكن يوجعوك.

لو is the normal Egyptian Arabic word for if in everyday speech.

In this sentence, it introduces the condition:

لو عملت تمرين... = if you do exercise / if you work out...

In more formal Arabic, you might see إذا, but لو is much more natural in spoken Egyptian.

Yes, عملت is formally the past form you did. But in Egyptian Arabic, after لو, the past form is very commonly used for conditions that are general, present, or future in meaning.

So:

لو عملت تمرين
literally: if you did exercise
actual meaning here: if you do exercise / if you work out

This is very normal and does not mean the whole sentence is talking about the past.

Literally, عملت تمرين means you did an exercise.

But in natural English, depending on context, it can mean:

• you did an exercise
• you exercised
• you worked out

Egyptian Arabic often uses عمل with nouns in places where English prefers a simple verb.

A very common alternative would be:

لو تمرنت... = if you exercised / if you worked out...

So the sentence is natural, but another native-like option exists.

Because Arabic often uses a singular noun in a general sense, just like English can say exercise without meaning only one single movement.

So عملت تمرين can mean something like you did exercise or you did a workout/exercise. It does not have to mean exactly one isolated exercise.

If someone wanted to be more specific, they could say things like:

• تمرين واحد = one exercise
• تمارين = exercises

But the singular here is completely normal.

من غير ما is a very common Egyptian structure meaning without + verb.

So:

• من غير = without
• ما ترتاح = roughly that you rest / resting

Together:

من غير ما ترتاح = without resting

You should learn من غير ما + imperfect verb as a useful pattern in spoken Egyptian.

Examples:

• من غير ما تقول = without saying
• من غير ما تشرب مية = without drinking water

Because after من غير ما, Egyptian Arabic normally uses the imperfect verb.

So:

من غير ما ترتاح
literally something like without that you rest
natural English: without resting

This is just the grammar of the pattern. It does not mean the action is specifically present tense in English.

• ضهرك = your back
• كتفك = your shoulder

The ending -ك means your.

So:

• ضهر / ظهر = back
• كتف = shoulder
• -ك = your

One small note: in colloquial writing, you may see ضهر instead of the more standard spelling ظهر. That is common in dialect writing.

يوجعوك means they hurt you.

Breakdown:

• يوجعوا = they hurt
• -ك = you

So the sentence is literally saying:

your back and your shoulder might hurt you

That sounds a little strange in English, because English usually just says your back and shoulder may hurt. But in Arabic, especially with body parts, using the object pronoun like this is very common.

So even though English would not repeat you, Arabic often does.

Because the subject is two things joined by و:

ضهرك وكتفك = your back and your shoulder

Since there are two body parts, the verb can be plural:

يوجعوك = they may hurt you

That is why you see the plural ending here.

ممكن here means may, might, or can possibly.

So:

ضهرك وكتفك ممكن يوجعوك
= your back and shoulder might hurt

It is a very common spoken Egyptian way to express possibility.

You will hear ممكن used a lot in everyday speech:

• ممكن يحصل = it might happen
• ممكن ييجي بكرة = he might come tomorrow

Because ممكن works like a modal word that introduces possibility, and it commonly comes before the verb phrase.

So:

ممكن يوجعوك = might hurt you

This is a normal word order in Egyptian Arabic. You can think of ممكن as setting up the idea of possibility before the action itself.

Yes, كتفك is singular: your shoulder.

If you want your shoulders, you would normally say:

كتافك

In the sentence you gave, the singular is fine. It may refer to one shoulder, or it may just sound natural in a general warning. But if the speaker specifically means both shoulders, كتافك would make that more explicit.

Yes, a few natural alternatives are possible, depending on style.

For example:

لو تمرنت من غير ما ترتاح، ضهرك وكتفك ممكن يوجعوك.

This uses تمرنت instead of عملت تمرين, which is a bit closer to you exercised / you worked out.

Another possible phrasing:

لو عملت تمرين من غير ما ترتاح، ممكن ضهرك وكتفك يوجعوك.

This just moves ممكن, but the meaning stays the same.

So your original sentence is fine, and these are just natural variations.