Back Talk: What Your Back Pain Might Really Be Telling You
"Back Talk: What Your Back Pain Might Really Be Telling You"
Back pain. It’s that nagging, dull ache (or sometimes fiery jab) that shows up uninvited after a long day at the desk, a brisk gym session, or even just from standing in the queue too long. For many of the professional men and women I train, especially those in their 40s and 50s back pain is the background music of daily life. But here’s the truth: just because it’s common doesn’t mean it’s normal. And it certainly doesn’t mean you have to live with it.
Let’s decode what your back might be trying to tell you, shall we?
- "Hey, I'm stuck in this chair too long!"
Most of us spend more time in front of a screen than we’d care to admit. Whether you're hammering out spreadsheets, hopping on Zoom calls, or battling email avalanches, your back is paying the price. Prolonged sitting (especially with poor posture) can cause your hip flexors to tighten and your glutes to switch off, leaving your lower back to pick up the slack. Spoiler: it doesn’t like that.
Fix it: Break up your day. Set a reminder to stand every 30–60 minutes. Do a few stretches, walk around, and check your sitting posture. And yes, your laptop balanced on three cookbooks doesn't count as ergonomic.
- "That workout? Yeah, you’re doing it wrong."
Exercise is amazing, but form is everything. If you're diving into heavy lifts without activating the right muscles or skipping your warm-up in favour of 'saving time', your back might be quietly plotting its revenge.
Fix it: Work with a trainer (hi, that's me!) to make sure your movements are aligned, safe, and effective. You want to feel the burn where you're supposed to, not in your lumbar spine.
- "I’m not weak, I’m just underappreciated!"
Many cases of back pain stem from imbalances or weaknesses in other parts of the body. Core muscles that aren’t doing their job? Hips that move like rusty hinges? Your back often overcompensates when other areas are slacking off.
Fix it: Strengthen your core (and no, I don’t mean doing 100 crunches a night). Think planks, bird-dogs, and dead bugs. Combine that with hip mobility work and glute strengthening, and you’ll be giving your back a well-earned break.
- "I’m stressed, and it’s all going to my back!"
Stress isn’t just a mental load, it’s physical, too. We hold tension in our bodies, and the back (especially the upper back and shoulders) is a favourite stress hideout.
Fix it: Don’t underestimate the power of breathing exercises, yoga, meditation, or just laughing more. (Side note: laughter is technically core work, so it’s a win-win.)
Bottom line:
Your back pain is a message, not a life sentence. You shouldn’t have to grit your teeth every time you bend over or say no to the golf game, hike, or dance floor because of it. Let’s start listening to what your body is saying and respond with care, movement, and attention not resignation.
You’ve got one body. You deserve to feel great living in it.
Need help making your back (and the rest of you) happy again? I’m just a message away. Let’s get you moving pain-free and loving it.
