What You Need To Know About Back Pain And How To Avoid It

October 1, 2021

How's your back feeling these days? 

Eager to learn how to keep fit and hit your health goals this summer? For most of our patients it is the most common trouble they are facing.


If you suffer from lower back pain, you should read Back Mechanic: the secrets to a healthy spine your doctor isn’t telling you by Stuart McGill PhD (this is not an affiliate link). 


Are you struggling with back pain? Could it be the way you are moving that's causing the pain? According to back pain expert, Stuart McGill, you can ease pain from your spine by performing proper movement and strengthening exercises.


McGill writes:


Many back pain sufferers would experience a huge breakthrough in their recovery if they only realized that it was their flawed movement patterns that kept them pain-sensitive. 

Your back is incredibly smart. When there's an injury, our backs are attempting to heal and patch themselves. It's just like our skin. By continuing to execute damaging movement patterns in our daily lives we are re-injuring ourselves. To put it more crassly, we are "picking the scab."


If we continue to perform the same activities that caused the original harm, our backs will not get back to normal. The sensitivity of nerves is increased by continued pain so it takes even less activity to trigger another pain response.


The good news is that if we learn to move properly, we avoid injury and the pain that results.


Let's Talk About How Pain Works


The body's natural pain signal is overpowered by continual, painful stress and strain. Your muscles and joints are loaded with sensors. There are all kinds of senosrs in the body: pain sensors, pressure sensors, force sensors, chemical sensors.


Some detect carbon dioxide, some detect pain, some sense histamine for inflammation. 


Your joints are also packed with sensors.


These sensors are like motion detectors. They provide information to your brain. The messages travel via sensory nerves. Think of them as information highways. Along the way, at certain intersections of these nerves, there are “gates” or checkpoints that act as roadblocks.


According to the Gate Theory of Pain, the idea is to flood these checkpoints with “good information”—in other words, signals associated with pain-free movement. Pain signals are crowded out because there is no more room for them. 


Consider the following: Close your eyes and place your finger on the tip of your nose, just like a roadside sobriety test.


With your eyes closed, how could your finger detect your nose?


It's because of your body's sensors that guide your finger.


These sensors alert the brain to the position of your finger in relation to your nose. 


Here's what you need to know: When you are intentional about moving the right way; when you're moving and exercising in a way your body is supposed to move, you will retrain your brain and feel less pain.


This may sound exhausting thinking that you have to think through ever time you sit, stand, walk, run, jump, kneel, etc. The truth is that once you train your body to move properly, your muscle memory kicks in so you're doing everything right by habit this time.


The Right Motion Is Lotion


Painful activities that you have trouble with will hurt less when you practice pain-free movements in your back.


By incorporating positive movements for your back into your daily routine, you will find the pain often disappears entirely. 


This is because when we remove pain triggers and stop “picking the scab” we give our tissues a chance to rest, heal, and regenerate. Meanwhile, our sensors for pain are actually becoming desensitized. Master this, and you have mastered your back pain.


For those of you that have a known type of injury (a name is attached to your condition), your personal recovery strategy should always begin with avoiding the aggravating posture for your unique spine. This is key to getting yourself back on track.


Varioussymptoms of back pain have a defined and identifiable cause (which is why McGill's book is so useful). It seems like common sense: If we avoid what's causing the injury, we can prevent injuries.


If you're wondering what you're doing that is causing you chronic pain, we recommend coming for a visit and talking with us about it.


In the meantime, here are some ideas to help you get moving properly.


Strategies To Help You Avoid Pain


Identify the cause of your pain—get an appropriate assessment that provides a specific diagnosis (you find your own by reading chapter 6 of the book by McGill).


Be more aware of your movements and postures that cause pain.

Develop replacement postures and movement patterns that enable you to function pain-free.

Stabilize your torso, core, and spine to remove painful spine joint micro-movements.

Develop a daily exercise plan that includes walking.

Mobilize your hips. Much of what we call "back pain" actually starts because the body is compensating for something that began in the hip area.

Learn exercises that are based on patterns of movement: push, pull, lift, carry, lunge, squat, etc. Come and talk with us for ideas and tips during your next appointment.

Make healthy spine choices when sleeping, sitting, or engaging in more demanding activities.

If you're wondering what you're doing that is causing chronic pain, we recommend coming for a visit and talking with us about it. In this post, we have given you some ideas to help you get moving properly, free from pain.


Back pain is a common ailment in the United States. If you have been experiencing back pain for an extended period of time, it may be best to see a doctor or spine specialist who can diagnose and treat your specific condition with exercises that will help address the root cause of the problem.


In this article, we’ve covered some tips on how to manage chronic back pain by focusing on different strategies which include identifying what caused the injury in order to avoid doing those activities again. We also discussed ways to move without triggering more painful sensations as well as suggestions for incorporating exercise into daily life so you don't spend too much time sitting at home in pain, and return to enjoying life again. 

Understand Chiropractic: Myths vs. Facts

By Marcus Alvarado • April 23, 2026
If you’ve ever considered visiting a chiropractor, chances are you’ve heard mixed opinions. Some people swear by it, while others aren’t sure what to believe. Let’s clear the confusion by breaking down the most common myths and facts about Chiropractic—so you can make informed decisions about your health. What Is Chiropractic Care? Chiropractic care is a healthcare discipline focused on diagnosing and treating musculoskeletal disorders—especially those involving the spine. It involves hands-on techniques like Spinal Manipulation to improve alignment, relieve pain, and support overall body function. Myth #1: Chiropractors Aren’t Real Doctors ❌ Myth Many people believe chiropractors lack proper medical training. ✅ Fact Chiropractors earn a Doctor of Chiropractic (D.C.) degree, which includes years of education in anatomy, physiology, neurology, and clinical practice. They are licensed healthcare professionals trained to assess and treat spinal and joint conditions. Myth #2: Chiropractic Adjustments Are Dangerous ❌ Myth Some think spinal adjustments are risky or unsafe. ✅ Fact When performed by a licensed professional, chiropractic care is widely considered safe. Serious complications are rare. In fact, many patients prefer chiropractic care as a non-invasive alternative to medication or surgery. Myth #3: Chiropractors Only Treat Back Pain ❌ Myth Chiropractic care is just for back pain. ✅ Fact While chiropractors commonly treat Lower Back Pain, they also help with: Neck Pain Migraines Sciatica Joint pain and mobility issues Chiropractic care focuses on how the entire musculoskeletal system affects overall health. Myth #4: Once You Start, You Have to Go Forever ❌ Myth You’ll be stuck in endless appointments. ✅ Fact Treatment plans vary based on your condition and goals. Some patients come in for short-term relief, while others choose ongoing care for wellness and prevention. The choice is always yours. Myth #5: Cracking Your Back Is the Same as an Adjustment ❌ Myth Self-cracking your back provides the same benefits. ✅ Fact Professional adjustments are precise and targeted. Chiropractors apply controlled force to specific joints, while self-cracking is uncontrolled and may not address underlying issues—and can sometimes make them worse. Myth #6: Chiropractic Care Isn’t Evidence-Based ❌ Myth It’s not supported by science. ✅ Fact There is growing research supporting chiropractic techniques, particularly for conditions like Lower Back Pain and Neck Pain. Many healthcare providers even recommend chiropractic care as part of a comprehensive treatment plan. Benefits of Chiropractic Care Patients often seek chiropractic care for: Pain relief without medication Improved mobility and flexibility Better posture Reduced muscle tension Enhanced overall wellness When Should You See a Chiropractor? Consider visiting a chiropractor if you experience: Persistent back or neck pain Frequent headaches Poor posture from desk work Limited range of motion Recovery from injury or strain

How Chiropractic Care Helps with Sciatica

By Emily Odom • April 22, 2026
If you’re dealing with sharp, shooting pain that radiates from your lower back down your leg, you may be experiencing Sciatica. This common condition can disrupt daily life—but the good news is that chiropractic care offers a natural, non-invasive way to find relief. What Is Sciatica? Sciatica occurs when the sciatic nerve—the longest nerve in the body—becomes irritated or compressed. This often results in: Lower back pain Radiating leg pain Numbness or tingling Muscle weakness How Chiropractic Care Targets Sciatica Chiropractors focus on restoring proper spinal alignment and reducing pressure on nerves. One of the most effective techniques used is Spinal Manipulation. 1. Relieving Nerve Pressure Misaligned vertebrae can compress the sciatic nerve. Chiropractic adjustments gently reposition the spine, helping reduce inflammation and nerve irritation. 2. Improving Spinal Alignment Correct alignment allows your body to function properly and prevents further stress on the sciatic nerve. 3. Reducing Inflammation Adjustments can improve circulation and decrease inflammation around the affected nerve, speeding up recovery. 4. Restoring Mobility Chiropractic care helps improve flexibility and range of motion, making it easier to move without pain. Additional Techniques Chiropractors May Use Beyond adjustments, chiropractors may incorporate: Laser Therapy Shockwave Therapy Dry Needling or Acupuncture Targeted stretching and strengthening exercises Soft tissue therapy Posture correction strategies Lifestyle and ergonomic advice These approaches work together to address both symptoms and root causes. Benefits of Chiropractic Care for Sciatica Patients often choose chiropractic care because it offers: Drug-free pain relief Non-invasive treatment Personalized care plans Long-term prevention strategies Many people report significant improvement in both pain levels and mobility after consistent care. When Should You See a Chiropractor? Consider scheduling a visit if you experience: Persistent lower back pain radiating down your leg Tingling or numbness in your legs or feet Pain that worsens when sitting Difficulty standing or walking for long periods Early intervention can help prevent the condition from worsening. At-Home Tips to Support Sciatica Relief While chiropractic care is highly effective, you can also support recovery by: Maintaining proper posture Avoiding prolonged sitting Using supportive seating Performing gentle stretches daily Staying physically active Final Thoughts Living with Sciatica can be challenging, but it doesn’t have to be permanent. Chiropractic care offers a safe, effective path to relief by addressing the root cause—not just the symptoms. If you’re looking for a natural way to manage sciatic pain and improve your quality of life, chiropractic treatment may be the solution you’ve been searching for.
More Posts