Back Pain Doesn’t Mean You’re Broken (Part 2): How to Actually Build a Stronger, More Confident Back
- Made 2 Move Team
- 16 hours ago
- 4 min read
About the Author: Hannah Breal, PT, DPT is the co-owner of Made 2 Move Physical Therapy in Charleston and Charlotte. She helps athletes and active adults rebuild strength, mobility, and confidence so they can move pain-free for life.
Didn’t read Part 1 yet?
Start there first so this makes sense → Why Everything You’ve Been Told About Back Pain Is Wrong
So… last week’s newsletter was probably my most blunt ever.
If you haven’t read that one, go back — otherwise this week’s email won’t make a lot of sense.
Today, I’ll share what I think we all need to do to actually protect our backs from injuries:the movements, habits, and mindset shifts that actually build a stronger, more confident back.
Step 1: Change Your Mindset
I know this may sound “woo woo” — what does my mindset have to do with my back pain?
Sir (ma’am?), it has everything to do with it.
IMO, you can’t truly solve your back pain and live a life of movement freedom if you never address the beliefs you have about your back.
Our beliefs can limit our progress — and honestly, they can even hurt us.
Because beliefs change the way we move, the way we act, and the way we treat our spines.They prevent us from doing the things we need to actually get better.
Example: “Bad Form Causes Injury”
If I believe that “bad form causes injuries,” I’m going to avoid certain movements.
And then, when I do move that way, I’ll likely feel discomfort —but is it because that movement is bad?Or is it because I’m unprepared for it… since I never do it?
Those movements become your “Achilles heel” until you train them.
Step 2: Train Your Back — Don’t Baby It
If you want your back to be capable of handling stress and life,you have to move it and load it in all the ways.
So here’s where I’d like to start:
I’m going to leave it up to you.
Because I can’t force you to listen to me via blog (although I do try).
Homework: Make Your “Avoid List”
Write down all the movements, positions, and exercises you avoid because of fear, pain, or habit(rounding, twisting, bending over, arching — anything).
Unless you wrote “break spine in half” or “close spine in car door”...I bet those movements are things your spine was designed to do.
So instead of avoiding them, remember:we want to train to be more capable and prepared for them.
⚠️ Important Disclaimer
NO, that doesn’t mean go load up a barbell and do a ton of reps tomorrow “because Hannah said so.”
If you’ve been avoiding those movements, your back probably isn’t ready for that yet —just like you wouldn’t go run 5 miles after months off.
Step 3: The Movements Matter — But Not as Much as How You Do Them
I’m linking a doc at the bottom of this post with some back exercises you can start with.
But before we get to that, this part’s really important:
What we do isn’t just handing out random back exercises. And yet, here I am… handing you a list. LOL.
Am I the problem? Maybe. But I promise I’m trying to help.
The Truth About Exercises
Doing the exercises alone isn’t what makes the difference.
It’s about how you do them:
How often
How heavy
What range of motion
How long you rest
What you focus on
How you modify and progress
That’s the stuff that actually matters.
Because you already know — if “5 Best Exercises for Back Pain” on Google worked…you wouldn’t be reading this right now.
Step 4: Make It a Habit
Once you pick a few movements that feel safe and doable, decide on a cadence — and stick to it.
Because doing them once isn’t going to change anything.
When they start to feel easier, progress them.Add load. Add reps. Add range.
That’s how you train your back to handle real life.
Step 5: The Real Goal
Not to avoid anything that puts stress on your back.
But to prepare your back so it can handle the stress —the workouts, the lifting, the long days, the moving couches for friends (been there).
If you’ve been stuck in the cycle of back pain for a while, maybe it’s time to do something different.
Click HERE, pick a few movements, and start building confidence in your back again.
Ready to Move Without Pain?
At Made 2 Move Physical Therapy, we help active adults, CrossFitters, and runners across Daniel Island, Downtown Charleston, and Charlotte move pain-free and perform their best.
we help active adults, athletes, and weekend warriors build strength, confidence, and freedom through movement — not rest.
We have three convenient locations:
Whether you’re dealing with back pain, recovering from an ACL injury, or just want to train smarter —our team of DPTs can help you move, lift, and live without limitations.
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Written by Hannah Breal, PT, DPT, Co-Owner of Made 2 Move Physical Therapy, helping Charleston and Charlotte move pain-free for life.
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