Lower Back Pain: Could Improving How You Move Be the Answer?
If you've ever experienced lower back pain, your first instinct was probably to rest, avoid uncomfortable movements and hope the problem disappears.
While taking a short break during an acute flare-up can sometimes help, prolonged rest is rarely the answer.
In fact, one of the most effective ways to manage persistent lower back pain and reduce the risk of recurring episodes is through structured exercise and movement training.
But here's something worth considering: what if the problem isn't just your lower back, but how the rest of your body moves?
Your hips, core, glutes and upper back all contribute to the way you bend, twist, lift and move throughout the day. When mobility, strength or movement control is limited, these everyday activities can become more demanding.
That's where targeted movement training can make a difference.
Rather than simply focusing on the painful area, movement training looks at how your body works as a whole, identifying areas that could benefit from improved mobility, strength and control.
Understanding the 'Why' Behind Lower Back Pain
Your lower back, or lumbar spine, sits between two important areas of your body: your hips below and your upper back (thoracic spine) above.
All three regions work together to produce and control movement.
Your hips allow you to bend, squat and rotate, while your upper back contributes to movements such as twisting and reaching. Meanwhile, your lower back provides both movement and support during everyday activities.
But what happens when parts of this system aren't working as effectively as they could?
Stiff Hips
If your hips lack mobility, you may find yourself relying more heavily on movement elsewhere, including your lower back, when bending, squatting or lifting.
Although this doesn't automatically cause pain, improving hip mobility can make these movements easier and more comfortable.
Weak Glutes and Core
Your glutes, abdominal muscles and back muscles work together to support and control movement.
When strength or endurance is lacking, the physical demands of everyday activities can become harder to manage, potentially contributing to muscular fatigue and discomfort.
Movement Imbalances
Have you ever noticed that you can rotate further in one direction, balance better on one leg or squat more comfortably on one side?
Differences in mobility, strength and control can influence how your body performs certain movements.
Not every imbalance is a problem, but identifying meaningful limitations gives you an opportunity to improve how your body moves.
The key point? Your lower back doesn't operate independently. Improving the mobility, strength and coordination of the surrounding areas can play an important role in improving overall movement and function.
How Movement Training Can Help
Movement training isn't simply about working out, lifting heavy weights or stretching a few tight muscles.
It's a targeted approach to improving how your body moves.
Through a combination of mobility work, muscle activation, strengthening and functional exercises, movement training aims to address individual movement limitations and build a more capable, resilient body.
Here's how it can help.
1. Unlocking Stiff Joints
Restricted mobility around your hips and upper back can make everyday movements more challenging.
Targeted stretching and mobility exercises can help improve your available range of motion, allowing you to move more freely.
For example, improving hip mobility may help you bend, squat and rotate more comfortably without having to rely as heavily on movement from other areas.
The goal isn't to make every joint as flexible as possible. It's to improve mobility where it's needed, helping your body move more efficiently.
2. Activating and Strengthening Supporting Muscles
Your core and gluteal muscles play an important role in supporting and controlling movement.
But having these muscles doesn't necessarily mean you've developed the strength, endurance or coordination needed for every activity.
Movement training uses targeted activation and progressive strengthening exercises to improve muscular function.
This might involve developing greater gluteal strength, improving trunk control or building the muscular endurance needed for lifting, carrying and prolonged activity.
Over time, stronger and better-conditioned muscles can help make everyday movements feel easier and less physically demanding.
3. Improving Daily Movement Patterns
Think about how often you bend, squat, lift, reach or twist during the day.
These movements might seem simple, but they require coordination between multiple joints and muscles.
Movement training helps develop this coordination through controlled, progressive exercises.
By practising movements such as hip hinging, squatting and rotating, you can improve your strength, balance and control.
It's not about learning one perfect way to move. It's about giving your body the ability to move confidently and effectively in different situations.
4. Building Spine Resilience
Your body adapts to the demands you place upon it.
Gradually increasing the difficulty of movement and strengthening exercises helps build muscular strength, endurance and tolerance to physical activity.
For your lower back, this means developing the surrounding muscles and overall physical capacity needed to manage everyday demands.
Whether you're lifting weights, carrying shopping, playing with your children or participating in sport, a stronger and better-conditioned body is more prepared for the challenges you place upon it.
Movement training isn't just about how you move today. It's about improving your body's capabilities for the future.
When to Seek Medical Attention First
While movement training can be valuable for people experiencing common lower back discomfort, certain symptoms require medical assessment.
Seek emergency medical attention if you experience new bladder or bowel difficulties, numbness around your groin or saddle area, or significant or rapidly worsening weakness in your legs.
You should also seek prompt medical advice if your back pain:
Follows a significant fall, accident or injury.
Is accompanied by unexplained weight loss, fever or chills.
Is severe, constant or progressively worsening, particularly at night.
Causes new or worsening numbness, tingling or weakness in your legs.
If your pain is persistent or you're unsure what's causing it, consult your GP or physiotherapist.
Once serious medical concerns have been excluded, movement training can provide a structured way to improve your physical capabilities and support your return to normal activities.
Where to Start
If you're struggling with persistent or recurring lower back discomfort, the answer isn't necessarily to stretch your lower back more or simply strengthen your core.
The best starting point is understanding how your body currently moves.
1. Get Assessed
A structured movement assessment can identify limitations in mobility, strength and control that may be worth addressing.
Rather than guessing which exercises you need, this provides a clearer starting point for your training.
2. Target Your Limitations
If your hips lack mobility, your programme might include specific mobility and stretching exercises.
If you lack trunk or gluteal strength, targeted activation and strengthening exercises may be more appropriate.
The important thing is that your training reflects your individual needs rather than following a generic routine.
3. Progress Your Training
Improving movement takes consistency and progression.
As your mobility, strength and control develop, exercises can become more challenging, helping you build greater physical capacity over time.
The aim isn't simply to perform exercises. It's to make measurable improvements in how your body moves and functions.
The Takeaway
Your lower back doesn't work in isolation. Restrictions in mobility, muscular weakness and poor movement control can all influence how your body performs.
By identifying and improving these limitations through structured movement training, you can build a stronger, more mobile and more capable body.
Don't just focus on where it hurts. Look at how your whole body moves.
Ready to Move Better?
At Move Better. Feel Great. in St Albans, our one-to-one Movement Training sessions combine individual movement assessments with targeted, progressive exercise programmes.
Whether you're experiencing recurring stiffness, struggling with certain movements or simply want to build a stronger, more capable body, we'll help you identify areas for improvement and develop a structured plan around your goals.
Comments