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  • Gary Backlund

Exercises vs. Movement: Your Path to a Pain-Free Back


As a chiropractor, I often encounter patients grappling with back pain. It's a common ailment, but many don't realize that simple changes in their daily routines can make a significant difference. In this post, we'll delve into exercises and movements that can prevent back pain, understand its common causes, explore home remedies, recognize when to seek professional help, and discuss preventive measures.




Understanding Back Pain


Back pain can arise from various sources: poor posture, lack of exercise, incorrect lifting techniques, or even underlying health issues like arthritis or spinal problems. It's crucial to address these issues early to prevent chronic pain.

Exercises for Back Health


Regular exercise is vital for back health. However, it's not just about heavy workouts; specific exercises can strengthen your back muscles and improve flexibility. For instance, core-strengthening exercises help stabilize your spine, reducing the risk of injury. Stretching exercises, particularly for your hamstrings, can alleviate lower back pain. Low-impact activities like swimming or walking are also beneficial. Remember, consistency is key – regular, moderate exercise is more effective than intense, infrequent workouts.


The Role of Movement in Daily Life


Movement throughout the day is equally important. Our bodies aren't designed for prolonged sitting or standing. Incorporate movement into your routine: take short walks, stretch regularly, and alternate between sitting and standing if you work at a desk. Simple actions like bending your knees when lifting and maintaining good posture can have a profound impact.


Home Remedies for Immediate Relief


For mild back pain, home remedies can be effective. Heat therapy (like a warm bath or a heat pack) can relax muscles and improve blood flow. Cold therapy (such as ice packs) can reduce inflammation and numb sore areas. Over-the-counter pain relievers can also help, but they should be used sparingly.

When to Seek Professional Help


While home remedies and exercises are beneficial, certain symptoms necessitate professional attention:

- Persistent pain lasting more than a few weeks

- Severe pain that doesn't improve with rest

- Pain radiating to legs or causing numbness/weakness

- Pain following a serious injury

- Accompanied symptoms like unexplained weight loss or fever


Preventive Measures for a Healthy Back


Prevention is better than cure. In addition to exercises and movement, consider these tips:

1. Ergonomic Workspaces: Ensure your desk setup supports good posture.

2. Mindful Lifting: Always lift with your legs, not your back.

3. Regular Chiropractic Checkups: Regular alignments can prevent issues from developing or worsening.

4. Stay Hydrated: Proper hydration helps maintain the elasticity and fluidity of spinal discs.

5. Healthy Diet and Weight: A balanced diet and maintaining a healthy weight reduce strain on your back.


Back pain isn't inevitable. With the right exercises, regular movement, and a mindful approach to daily activities, you can maintain a strong, healthy back. Remember, if you're struggling with back pain, don’t hesitate to reach out. Our clinic is here to support you, offering tailored advice and treatments to help you live a pain-free life.

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