Back pain can be a significant hurdle in achieving optimal health and fitness. Studies indicate that around 30% of adults in the UK over the age of 25 suffer from this issue every month.

In this blog, we will explore a simple yet effective strategy to either eliminate or drastically reduce back pain, allowing you to enjoy a more active and fulfilling life.

Before diving into solutions, it’s essential to understand the root causes of back pain. Generally, back pain can arise from two primary issues: muscular imbalances and disc problems.

Muscular imbalances often occur when certain muscles remain underused due to a sedentary lifestyle, causing a breakdown in the muscle chain surrounding the back. This can lead to strain and discomfort, especially in the lower back and glute areas.
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​Disc issues may involve degeneration or bulging discs, which can press on nerves and cause pain. Movement is crucial in both cases. Regular movement increases blood flow to the spine, reducing the likelihood of disc pain and helping to maintain proper spinal alignment.

To combat back pain effectively, we’ll use the RSSM method, which stands for Release, Stretch, Strengthen, and Move. This simple routine can be performed in about 10 minutes and, if followed consistently, can lead to significant improvements in back health.

Release

The first step involves releasing tight muscles that contribute to discomfort. Commonly tight muscles include the piriformis, which, when tight, can aggravate the sciatic nerve and lead to pain radiating down the leg.

Piriformis Release: Use a hockey ball or a massage ball and place it on the fleshy part of your buttock. Move around until you find the tight spot and apply gentle pressure. Hold for 30 seconds to one minute.

Upper Spine Release: Use a foam roller along your thoracic spine. Roll gently and extend your back over the roller to open up the upper back. This can relieve tension that contributes to lower back pain.

Hip Flexor Release: Use a ball to massage the hip flexor area. Focus on tight spots, holding for about a minute on each side to promote blood flow and relaxation.

Stretch

After releasing tight muscles, it’s important to stretch them to improve flexibility and reduce strain.

Forward Fold: Sit with your legs extended and reach towards your toes. If you can’t touch your toes, that’s an indication of tight hamstrings or lower back muscles.

Seated Adductor Stretch: Sit with your back against a wall, bring your feet together, and gently press down on your knees. Hold for about one minute while maintaining contact with the wall.

Thread the Needle Stretch: From an all-fours position, reach one arm through to the opposite side, allowing your shoulder to touch the ground. Hold for several seconds, then switch sides.

Strengthen

Once you've released and stretched, it’s time to strengthen the muscles that support your back.

Glute Bridge: Lie on your back with knees bent, feet flat on the floor. Lift your hips while squeezing your glutes at the top. Aim for 10-15 reps.

Pelvis Set: Stand and practice engaging your glutes and core. Tense and release to reinforce proper posture and alignment.

Squat Hold: Perform squats while focusing on maintaining a stable spine. Use a weight if comfortable, aiming for 10 reps or a minute of practice.

Move

Finally, incorporate movements that reinforce proper body mechanics and strengthen your back over time. Two key movements are:

Deadlift: Use a pole or broomstick to practice the deadlift form. Focus on hinging at the hips while maintaining contact with your head, shoulder blades, and tailbone against the pole.

Kettlebell Swing: This movement focuses on hip movement rather than shoulder lifting. Start light and focus on using your hips to generate power while maintaining a tight core.
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The RSSM method is designed to be repeated several times a week. Initially, you may experience discomfort as you reintroduce movement to your body, akin to starting a rusty car. However, with persistence, you will notice a transformation in your posture and a reduction in back pain.

It’s crucial to check with your doctor before starting any new exercise routine, especially if you have chronic pain. If you receive advice that doesn’t sit well with you, seek a second opinion. Movement is often the solution, but every individual case is unique.

In conclusion, back pain can be debilitating, but it doesn’t have to control your life. By implementing the RSSM method, you can take proactive steps towards a pain-free existence.

Remember, the goal is not to become a gym enthusiast but to maintain a healthy, active lifestyle that supports your overall well-being. Stick with these exercises, and you’ll be on your way to overcoming back pain and enjoying life to the fullest.