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How to Fix Back Pain: A Proven Approach to Relief

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How to Fix Back Pain: A Proven Approach to Relief

Our Approach

Back pain is one of the most common issues people face, often limiting their ability to perform everyday tasks, exercise, or enjoy life. Whether it’s caused by poor posture, muscle imbalances, or injury, back pain can be frustrating and debilitating. But the good news is that with the right plan, you can find relief, strengthen your body, and return to living pain-free.

At Unbound Athletic, we’ve helped many clients overcome chronic back pain by focusing on three key areas:

  1. Core strength and stability
  2. Mobility and flexibility
  3. Correct movement mechanics

By addressing these areas in a personalized, step-by-step program, you can alleviate pain, prevent future issues, and build long-term strength. Let’s dive into how we apply this approach, and how it made a life-changing difference for Stacey.

How We Fixed Stacey’s Back Pain: Her Journey to Recovery

Stacey’s story is one that resonates with many. She had been struggling with persistent back pain for years, unsure of how to fix it. Like many others, she tried different methods but saw little improvement. That’s when she came to us, and together, we crafted a tailored program designed to address the root causes of her pain.

Here’s the exact process we used to help Stacey overcome her back pain and regain her strength.

Step 1: Core Bracing and Stabilization

One of the first steps in addressing back pain is strengthening the core muscles that support the spine. Many people with back pain have weak or disengaged core muscles, which forces the back to compensate, leading to more pain.

For Stacey, we began with basic core bracing exercises that taught her how to engage her core properly. This helped reduce the strain on her lower back and provided the foundation for her recovery.

Key exercises included:

  • Plank variations to build endurance and stability
  • Dead bugs for controlled movement without back strain
  • Pallof presses to enhance anti-rotation strength

These exercises helped Stacey stabilize her core, giving her back the support it needed to recover and heal.

Back Pain

Step 2: Improving Mobility and Flexibility

Another critical factor in relieving back pain is improving the mobility of key areas like the hips and thoracic spine. Often, tightness in these areas can cause compensations, leading to lower back issues.

For Stacey, we focused on:

  • Hip mobility exercises to unlock her tight hips
  • Thoracic spine stretches to improve her upper back flexibility
  • Cat-cow stretches to gently increase spinal mobility

These movements not only helped reduce tension in Stacey’s back but also improved her overall posture, allowing her to move more freely and with less pain.

bracing for the squat

Step 3: Squat Mechanics and Pause Work

Squats are a powerful exercise for building strength, but improper squatting can put strain on the lower back. For Stacey, we focused on correcting her squat mechanics and adding pause work to improve her control and form.

We slowed down the movement and introduced pause squats, which allowed Stacey to:

  • Focus on engaging her core and glutes at the right moments
  • Control the descent and ascent to prevent back strain
  • Build confidence in her movement

These adjustments helped her strengthen her legs and core without overloading her back, ensuring she could squat safely and effectively.

Step 4: Gradual Progression for Long-Term Success

Recovery from back pain doesn’t happen overnight—it requires a thoughtful, gradual progression. With Stacey, we took a measured approach, carefully increasing the difficulty of her exercises as she got stronger. We monitored her progress closely and adjusted her program based on how her body responded.

This slow and steady progression ensured that Stacey didn’t push too hard too fast, reducing the risk of re-injury and setting her up for long-term success.

The Results: Stacey’s New Pain-Free Life

After following her customized program, Stacey experienced a dramatic improvement in her back pain. She felt stronger, more confident, and, most importantly, pain-free. She’s now able to perform movements she previously avoided and is enjoying an active, healthy lifestyle without fear of back pain holding her back.

Don’t Let Back Pain Hold You Back

If you’ve been struggling with back pain like Stacey, you don’t have to live with it any longer. With the right plan that focuses on core strength, mobility, and proper movement mechanics, you can experience relief and regain control of your body.

At Unbound Athletic, we specialize in helping clients overcome pain and build long-term strength. Whether you’re dealing with chronic pain or looking to prevent injury, we’re here to guide you on your path to recovery.

Interested in working with us?

Book a free consultation with us today, and let’s work together to create a personalized plan that gets you back to feeling your best. Inquire to get started!

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