If we asked 100 strangers on the street if they have ever experienced back pain, how many do you think would say yes?
Without knowing for sure, I would have to guess the majority.
Low back pain is one of the most uncomfortable, and debilitating, issues people deal with. It digs in, lingers, and affects everything from sleep to workouts to daily life. And it’s common for a reason.
We don’t put ourselves in positions that require us to use the muscles surrounding our spine anymore. Years ago, physical labor was unavoidable. We lifted, carried, squatted, and moved daily. That constant demand built strength and resilience in the low back and hips.
Now? We sit. A lot.
We do less physical labor.
We rarely put meaningful strain on the area.
So when pain shows up, the system isn’t prepared to handle it.
If you’re dealing with back pain, what should you actually do?
Here’s the steps I use. I dealt with daily back pain for nearly four years. When I shifted my focus to the steps below, the pain gradually disappeared and it’s stayed away.
Step #1: Mobilize
A large percentage of back pain doesn’t originate in the back itself. It often comes from joints above or below it—most commonly, the hips.
We want motion in all ranges. These are a few of my go-to movements that I still do every week:
The hips are designed to be mobile joints. If they lose that ability, the low back pays the price. Keep them moving.
Step #2: Strengthen
For most of us, we sit on our butts often. So, two main areas of focus when It comes to strengthening will be the glutes and hip flexors. As you may have noticed, those two areas were also targets in the first section.
These areas both tend to be tight AND weak so they are targeted in each of these steps. The strengthening will build the resiliency up and protect the area with some insurance from the surrounding muscles.
Some of my favorite strengthening exercises for low back pain:
And when I say strengthening exercises, these are things to do to help get back to the major motions without issue. I still believe regular strength training, plays a major role in keeping the back strong and healthy. But these things can help get us back into doing those main movements over time.
Every exercise on this list will target some area in and around the hips and low back. Some are targeted directly to the area and you will feel it immediately. Others may have an indirect impact and will help over time or in certain situations such as when an area is over fatigued. Either way, stretch and strengthen are #1 and #2 for a reason. They have a BIG impact.
Step #3: Move Everyday
Pain settles in because we give it a reason to.
The body is built to move often and regularly. Sitting in the same position all day creates stiffness, weakness, and poor blood flow. Getting up, walking, changing positions, and moving through different ranges matters more than most people think.
Steps #1 and #2 address why the pain exists. Step #3 ensures it doesn’t come back.
If you want lasting relief, movement has to be a daily habit, not an occasional fix.
Step #4: Play It Smart
Your back hurts, and that doesn’t mean you shy away from everything. But It does mean that there should be some precautions as things begin to feel better.
So maybe some exercises will need to take a back seat for a little while or certain activities as things heal.
Years ago, I worked with someone who loved playing golf but had significant back pain when she played. As the pain improved, swinging a club still caused some irritation. So we stopped for while to let things heal fully.
Once things settled, we reintroduced golf slowly. Then started adding some more, and some more, and before she knew It she was back playing multiple times per week with no pain.
Back pain doesn’t have to dictate the rest of your life. But fixing it requires patience, consistency, and smart decisions.
Take it slow.
Be intentional.
And feel great.
In good health,
Jeff
