Keys to Healing Your Low Back

If you’re reading this, there’s a good chance you’re dealing with low back pain—either now or at some point in the past. And I want you to know: you are not alone, and more importantly, there is a path to healing.

As a licensed physical therapist assistant and strength coach, I’ve spent over two decades helping people overcome back pain, regain confidence, and return to doing the things they love. Low back pain isn’t just a nuisance—it can steal your energy, your independence, and your peace of mind.

But here’s the truth I want to shout from the rooftops:

Your back pain doesn’t have to be permanent. With the right movement, the right mindset, and the right support, healing is absolutely possible.

Understanding the Real Cause of Low Back Pain

Most people think back pain just “comes with age” or that it’s something they need to live with. But pain is not a life sentence—it’s a signal. And often, that signal is telling us that the muscles meant to support the spine are either too weak, too tight, or not working together like they should.

Here are a few of the common culprits I see:

• Weak core and glutes: When these muscles aren’t doing their job, your spine ends up absorbing too much strain.

• Tight hips and hamstrings: Limited flexibility can pull your pelvis out of alignment, leading to discomfort and poor movement patterns.

• Poor posture and sedentary habits: Sitting too much or standing with poor alignment puts stress on your spine.

• Improper movement: Twisting, bending, or lifting without proper muscle engagement is a recipe for strain.

The good news? All of these issues are fixable. That’s why I get so fired up about helping people with back pain—it’s one of the most rewarding transformations I’ve seen over and over again.

The Role of Strength in Healing Your Back

When I talk about strength, I’m not talking about lifting heavy weights or hitting personal records at the gym. I’m talking about building the deep, stabilizing strength your body needs to support your spine, move efficiently, and stay pain-free in everyday life.

The three muscle groups I focus on the most for back pain relief are:

• The Core: Not just your visible 6-pack abs—deep muscles such as the transverse abdominis and multifidus act like a corset around your spine.

• The Glutes: These powerful hip muscles help stabilize the pelvis and offload pressure from your back.

• The Lumbar Extensor Muscles: These muscles along the spine that extend your lower spine help keep you upright, aligned, and mobile.

You don’t need an expensive gym membership or hours of time. You just need consistent, smart movement—and a plan that works.

What Is Dynamic Lumbar Stabilization—and Why Does It Matter?

This is a term I teach every client with back pain. Dynamic lumbar stabilization is a fancy way of saying: training your body to automatically stabilize your spine during movement.

Think about it this way: you shouldn’t have to think about using your core every time you bend, twist, or lift something. Your body should just do it. But when these stabilizing muscles are weak or untrained, your spine becomes vulnerable to stress and injury.

Through a targeted combination of strength and control-based exercises, you can train your body to keep your spine protected in all sorts of everyday movements—from tying your shoes to playing with your grandkids.

Stretching: The Missing Link for Back Pain Relief

Strength without flexibility is only half the equation. Tight muscles—especially in the hips, hamstrings, and lower back—can pull your spine out of alignment and create pain. That’s why I include gentle, strategic stretching in every back recovery plan I create.

These stretches:

• Improve blood flow to sore areas
• Restore balance and alignment
• Help your body move freely again

Flexibility naturally declines with age, but just like strength, you can maintain it with intention and practice.

The Rock Solid Fitness Approach: Safe, Smart, and Strength-Focused

I’m not here to throw you into a cookie-cutter workout or tell you to push through pain. I’m here to teach you how to move smarter—not harder. My approach is based on science, physical therapy principles, and years of helping real people get real results.

If your back pain is holding you back from:

• Exercising with confidence
• Playing with your kids or grandkids
• Sleeping through the night
• Or just getting through your day without wincing…

…then I want to help you fix that. Truly. Because you deserve better. And the body you’re in? It’s strong. It’s resilient. And it can heal.