Hey, it's James from Natural Form Studio, and if you're reading this, there's a good chance you're dealing with some form of back pain. It’s one of the most common complaints I hear from clients over 40, and let me tell you—you’re not alone! But here’s the thing: there’s no one-size-fits-all solution to back pain. Fortunately, with a little knowledge, a few key exercises, and an understanding of how your spine works, you can take control of your pain and get back to living life without that constant ache.

Let's dive into how Dr. Stuart McGill, a leading spine expert, breaks it down and what you can start doing today to strengthen your back and kick pain to the curb.

1. There's No One-Size-Fits-All Solution

Back pain is personal. What works for someone else might not work for you. That's why individual assessments are so important. Whether your pain is from too much sitting, an old injury, or a lack of movement, the causes (and solutions) will differ from person to person.

The first step to getting rid of your back pain is to understand your triggers. This means figuring out what movements or positions cause discomfort, so you can work around them while gradually building up strength.

2. The Big Three Exercises: Build a Strong Core, Relieve Your Back

If you take nothing else from this article, remember the "Big Three" exercises Dr. McGill recommends. These simple, foundational moves are fantastic for building core stability, which is key to supporting your spine and reducing back pain:

• Bird Dog: A great move for improving stability and coordination. This exercise teaches you to brace your core while moving your limbs, a must for pain-free daily activities.

• Side Plank: This one targets your obliques and the muscles that wrap around your spine, helping to create a solid foundation.

• Modified Curl-Up: It’s like a crunch but safer for your spine. By keeping your back neutral and avoiding full flexion, you’ll strengthen the core without aggravating your pain.

The beauty of the Big Three is they are safe, effective, and can be done anywhere, whether you're at home, the gym, or even during a quick break at work.

3. Walking: Your Secret Weapon Against Back Pain

You heard it right—walking is one of the simplest and most effective ways to manage back pain. Regular walking strengthens the muscles that support your spine, improves circulation, and helps reduce inflammation. Plus, it’s a natural way to boost your mood and decrease stress, which brings me to the next point...

4. The Mind-Body Connection: How Emotions Affect Your Pain

Here’s something a lot of people don’t consider: your emotional and psychological state can make back pain worse. According to the biopsychosocial model of pain, stress, anxiety, and even depression can increase your pain perception. So, if you’ve been carrying stress on your shoulders (literally), it might be showing up as back pain.

Taking a holistic approach to pain management—addressing both the physical and emotional aspects—is key to long-term relief. Relaxation techniques like meditation, deep breathing, or simply unwinding with a walk outside can make a huge difference.

5. Gradual Exposure: Stress Your Back (Just a Little) to Build Resilience

One of the most important things Dr. McGill emphasizes is gradual exposure to stress. If you’ve been babying your back out of fear of hurting it further, you’re actually doing yourself a disservice. Sure, avoiding pain is important, but never moving your spine can lead to further stiffness and discomfort.

The goal is to slowly increase your back’s tolerance to movement and load. Start small, stay consistent, and build up from there. Whether it’s lifting a light weight, carrying groceries, or bending over to tie your shoes, gradual exposure helps your spine become more resilient.

6. Genetics and Body Type Matter

We all have different bodies, and that means different strengths and weaknesses. Your genetic makeup influences everything from the way your spine is shaped to how your body responds to certain exercises. Some people are more prone to back pain due to their genetics or body type, so it's important to tailor your training to your own unique needs.

Instead of pushing yourself into cookie-cutter workouts, work with a trainer who understands how to adapt exercises based on your body type and injury history.

7. Pain Management Is About Balance

Managing back pain is a balancing act. The key is to avoid movements that make your pain worse while gradually introducing exercises and stretches that build strength and flexibility. Too much rest, and you’ll stiffen up. Too much exercise, and you’ll aggravate your pain. It’s about finding that sweet spot where your back is getting stronger, but not overly stressed.

And remember, pain isn’t a sign that you’re doomed to be stuck in discomfort forever. With the right approach, you can increase your resilience and even prevent future pain.

8. Adjust Training as You Age

The way you trained in your 20s probably won’t work the same when you’re over 40. Aging changes our bodies, and we need to adjust accordingly. It’s crucial to modify your exercise intensity and volume to reflect where you are in life. You can still work hard, but focus on smart training—especially when it comes to your spine.

That means keeping your movements controlled, focusing on form, and not maxing out too quickly. Training smart ensures you stay pain-free and functional as you age.

The Bottom Line

Back pain doesn’t have to control your life. By understanding your body, incorporating the right exercises, and taking a holistic approach, you can build a pain-free, resilient back. Whether it’s practicing the Big Three, going for regular walks, or managing your stress levels, there’s always something you can do to improve your spine health.

Got questions about how to customize these moves for your body? Reach out, and let’s build a plan that works for you.

James Gorman
Natural Form Studio