Let me tell you about a client of mine—I’ll call her Julia. She’s a busy professional, always juggling work, family, and everything else in her day. What most people don’t see is the constant back pain she faces daily. It started as a small ache but slowly became a constant struggle. Now, the pain in her lower back leaves her feeling exhausted and wondering if she’ll ever feel like herself again.
If you’re like Julia, you may have tried some quick fixes—taking painkillers, trying to rest, or just “pushing through” the pain. But did you know that some ways of handling back pain can make it worse?
The Mistake of “Pushing Through”
A lot of people think that if they just push through, their bodies will eventually get used to the pain. But with back pain, this approach often backfires. Ignoring pain signals can lead to more strain on other muscles, causing even more discomfort or new pain areas.
Julia learned this the hard way. She pushed through her busy days, ignoring her body’s signals. By evening, she was completely drained, and her back pain was worse. She found herself running out of patience and feeling like her body was fighting against her.
What Actually Helped Julia: Gentle, Consistent Movement
Instead of ignoring the pain or trying intense workouts, Julia tried something different—gentle, consistent movement. She started with a few minutes of light stretching and short walks each day. This was easy for her to fit into her busy schedule. To her surprise, these small, regular actions made a real difference. Soon, she noticed that her strength was improving, her energy was returning, and her pain was much less noticeable.
Gentle movement helps increase blood flow, ease stiffness, and strengthen the core muscles that support the back without extra strain. For Julia, this approach helped her find relief. Over about three weeks, her pain became more manageable, and she started feeling more like herself again.
Could This Help You Too?
Back pain doesn’t have to take over your life. If you’ve been “pushing through” without relief, maybe it’s time to try a new approach. Small, realistic changes like gentle movement could be just what you need to feel better.
Three Gentle Movements to Try:
- Walking: A short walk, even for just 10 minutes, can help increase blood flow and ease stiffness.
- Knee-to-Chest Stretch: Lie on your back and gently pull one knee toward your chest. Hold for 20 seconds, then switch. This can relieve tension in your lower back.
- Pelvic Tilts: Lie on your back with knees bent. Slowly press your lower back to the floor, hold for a few seconds, then release. This can gently strengthen core muscles and relieve back pain.
Lower back pain doesn’t have to control your life. Often, the habit of “powering through” can worsen pain instead of easing it. Gentle, consistent movement—like walking, stretching, and strengthening exercises—can offer relief by reducing stiffness, improving blood flow, and activating the core muscles that support your back. Starting with small steps can help you feel stronger, less sore, and more in control.
If you’re ready to explore practical ways to reduce pain and improve your energy, reach out. I’m here to help you find simple, sustainable steps toward feeling better each day. Let’s work together to put you back in charge, so pain doesn’t keep running the show.
Mike Thomas is a registered pharmacist and a Mayo Clinic-trained, board-certified health coach. He specializes in helping busy professionals overcome low energy, high stress, and chronic pain to reclaim their health and vitality.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.