Back pain can feel like it's running your life. Whether it’s a dull ache after sitting too long or a sharp twinge during a workout, it’s frustrating and exhausting. But here’s the good news—back pain doesn’t have to stick around forever. If you’re ready to take control and move better, here are five actionable steps to tackle back pain head-on.
1. Fix Your Breathing
It might sound unrelated, but how you breathe affects everything. Poor breathing mechanics can create excess tension in your lower back, forcing it to compensate for what your core isn’t doing. Start with diaphragmatic breathing. Focus on expanding your ribs and abdomen fully with each breath. This can relieve pressure on your spine and give your core the support it needs.
Pro Tip: Try lying on your back with your knees bent. Place one hand on your chest and one on your stomach. Make sure your stomach rises as you breathe, not just your chest.
2. Strengthen Your Core the Right Way
Not all core exercises are created equal. Crunches might look impressive, but they don’t teach your core to stabilize your spine. Instead, focus on exercises that build stability and coordination, like planks, side planks, and farmers carries. These teach your core muscles to work as a team to protect your back.
Start Here: Perform a 30-second side plank daily, ensuring your pelvis stays level and your lower back doesn’t sag.
3. Improve Hip and Shoulder Stability
Your back often compensates for instability in other areas, especially your hips and shoulders. Weak or unbalanced muscles around these joints can create strain on your spine. Exercises like 90/90 hip lifts or DNS rolling patterns help build strength and stability, relieving your back of its extra workload.
What to Do: Incorporate controlled hip and shoulder movement into your daily routine. Small, focused movements can make a big difference.
4. Move More Throughout the Day
Sitting is the enemy of a happy back. Staying in one position too long—whether it’s at a desk, in a car, or on the couch—leads to stiffness and pain. Counteract this by building more movement into your day.
Quick Fix: Set a timer to get up every 30 minutes. Stretch your hips, do a few bodyweight squats, or simply walk around for a couple of minutes.
5. Focus on Alignment, Not Posture
Forget the idea of “perfect posture.” It’s more important to keep your pelvis and ribcage aligned. If your back feels compressed or overextended, you’re probably out of balance. Think about stacking your pelvis and ribcage like building blocks—they should be parallel for optimal comfort and function.
Try This: Stand up tall and imagine a string pulling you gently upward from the crown of your head. Relax your shoulders and tuck your pelvis slightly forward. This helps reset your alignment.
Final Thoughts
Back pain doesn’t happen overnight, and it won’t disappear overnight either. But by addressing the root causes—like breathing, stability, and movement—you can start to feel real relief. If your back pain isn’t improving or keeps coming back, it might be time for a deeper evaluation. We’re here to help uncover what’s really going on and get you moving pain-free.
Ready to make a change? Let’s talk! Reach out to schedule your first visit today.
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