Dealing With Back Pain: Why Movement Is Medicine (and How to Make It Work for You)
Strength Made Simple Blog – Bedford Strength & Conditioning
If you’ve ever had back pain, you’ll know how frustrating it can be.
One day you’re fine…
The next you’re stiff, sore, and questioning whether you should even bend down to tie your shoes.
Back pain can feel scary.
It can make you hesitant to move.
And it often leads people to stop exercising altogether — which usually makes things worse.
At Strength Made Simple, we see back pain all the time. And here’s the key message we share with every client:
Movement is medicine — but it has to be the right kind of movement, done in the right way.
Back pain doesn’t mean you’re broken.
It means something needs adjusting.
🧠 Step One: Change the Mindset
One of the biggest mistakes people make with back pain is assuming they need to rest completely.
While short-term rest can help calm things down, long-term avoidance usually leads to:
More stiffness
Weaker muscles
Reduced confidence in movement
Pain that keeps coming back
The goal isn’t to stop moving — it’s to move better, smarter, and more consistently.
💧 Hydration Matters More Than You Think
Your spine relies on fluid to stay healthy and resilient.
Dehydration can increase stiffness and discomfort — especially in the discs of the spine.
Simple fixes:
Drink water regularly throughout the day
Consider electrolytes, especially if you train, sweat, or drink a lot of coffee
Aim for pale yellow urine as a rough guide
It’s not glamorous — but it helps.
😴 Sleep Position Can Make or Break Your Back
You spend around a third of your life in bed — posture matters.
A few general tips:
Side sleepers: a pillow between the knees can reduce spinal twist
Back sleepers: a small pillow under the knees can ease lower-back tension
Try to avoid sleeping twisted or curled tightly
There’s no “perfect” position — just find what allows you to wake up feeling less stiff.
🪑 Sitting All Day? Your Back Knows About It
Long periods of sitting are one of the biggest contributors to back discomfort.
Things to consider:
Do you need lumbar support? (Most people do)
Are you slouching forward at your desk?
Are you sitting for hours without moving?
Small changes help:
Sit taller with support behind the lower back
Stand up and move every 30–60 minutes
Adjust desk height so your screen is at eye level
Your back likes movement, not perfect posture held forever.
👟 Footwear: Start From the Ground Up
Your feet are the foundation of your body.
Poor footwear can affect your knees, hips — and yes, your back.
For day-to-day life:
Supportive footwear matters
Insoles can help if you’re on your feet a lot
Comfortable options like Birkenstocks or Crocs can be surprisingly helpful at home
No fashion awards — but your back will thank you.
🧘 Mobility: Don’t Just Stretch Your Back
Back pain is often influenced by stiffness elsewhere.
Key areas to focus on:
Feet and ankles – poor movement here affects everything above
Hips – tight hips often shift load to the lower back
Thoracic spine (upper back) – lack of movement here forces the lower back to compensate
A little mobility work in these areas can take pressure off your spine and make movement feel easier again.
🛀 Warm Baths and Recovery Rituals
Sometimes your nervous system just needs to relax.
Warm baths — especially with Epsom salts — can help:
Reduce muscle tension
Improve circulation
Calm the body and mind
Improve sleep quality
They won’t “fix” everything — but they can be a powerful part of your recovery routine.
🏋️ Can You Still Exercise With Back Pain?
In most cases: yes — and you should.
But exercise needs to be:
Scaled appropriately
Well-coached
Focused on control and confidence
Built gradually
Strength training, when done properly, is one of the best long-term solutions for recurring back pain.
At Strength Made Simple, we help clients:
Modify exercises safely
Build core and hip strength
Restore confidence in movement
Train without fear
💬 The Takeaway
Back pain is frustrating.
It can knock your confidence and make you feel stuck.
But it doesn’t have to be permanent.
With a few mindset shifts and some smart tweaks — hydration, sleep, movement, footwear, mobility, and sensible training — you can keep exercising, stay strong, and make back pain a thing of the past.
And you don’t have to figure it out alone.
🚀 Ready to Move Without Fear Again?
If back pain has been holding you back, we’d love to help.
At Strength Made Simple, we specialise in helping people move better, train safely, and build strength that supports their spine — not fights it.
👉 Book a free consultation and let’s get you back to moving with confidence.