The 3 C’s that are crucial to effectively managing back pain: Core, Consistency, and Caution.
1. Core
IMAGE: PETER ARDITO
Your core is the foundation of your body—hence the name!
When your core muscles, like your abs and lower back, are weak, it can really mess with your spine and cause strain.
Having a strong core isn’t just about looking good; it helps everything function better and gives you better posture. And trust me, both of those are game-changers when you’re dealing with back pain.
A few of my go-to core exercises are bird dogs, side planks, and dead bugs. They’re all equipment-free and gentle on the spine, making them awesome for building strength without causing any extra strain.
2. Consistency
IMAGE: MORNINGCOACH.COM
Now comes the tough part: actually sticking to it.
Once you’ve done your research and created a routine, the real challenge is making it a regular part of your day. Whether it’s focusing on good posture or staying on top of the exercises your physiotherapist gave you, consistency is absolutely key—I can’t stress this enough.
“If you’re consistent, you’ll keep it“
The more consistent you are, the stronger your muscles become, and the less likely you are to run into problems down the road.
3. Caution
IMAGE: ANNIE SPRATT (UNSPLASH)
It’s tempting to push yourself when you’re eager to feel better—I know I’ve definitely done it more times than I can count.
But pushing too hard can actually make things worse. I used to force myself through exercises or stretches because they worked for others, and I thought maybe I just wasn’t doing them right (I’m looking at you pigeon pose).
The truth is, you should never push yourself through something that causes pain, whether it’s immediate or shows up later.
Also, be mindful of how much you’re pushing yourself each day—don’t overdo it or try to work through pain, or you could risk reinjuring yourself. Slow and steady wins the race!
