Building Lasting Back Health: My Approach to Core Stability, Mobility, and Holistic Care

Back pain is a topic I hold close to my heart. After 26 years of working with clients, I’ve come to believe that addressing back pain effectively requires much more than just physical therapy or chiropractic adjustments. While these approaches are helpful, the real game-changer lies in a holistic, foundational approach that empowers you to care for your body in a way that lasts.

Let’s start with core stability, which is fundamental to everything. The core isn’t just about six-pack abs; it includes deep muscles, such as the transverse abdominis (TBA) and pelvic floor muscles, which need targeted activation. Think about it like this: place your hands on your lower belly and cough. That activation you feel? It’s those deep muscles turning on. Through specific breathwork, we can access and strengthen these muscles, creating a foundation that supports your back.

Breathwork is often overlooked, but it plays a significant role in building core strength. When I guide clients, I teach them to exhale deeply to engage these inner muscles fully. It’s amazing how something as simple as breathing the right way can stabilize the core and protect the back.

Once we have that solid foundation, it’s about building strength gradually. I use therapeutic Pilates with clients because it’s designed to honor your body’s needs, helping you strengthen progressively and safely. Unlike generic fitness classes that might lead you into movements without proper preparation, therapeutic Pilates focuses on building core strength and flexibility at a pace that’s tailored to your body. Over the years, I’ve seen people injure themselves in regular Pilates classes, often targeting their neck or back because they were moving too fast or tackling exercises their bodies weren’t ready for.

The next element in our holistic approach is maintaining spinal flexibility. To keep a healthy back, the spine needs movement in all directions: flexion, extension, lateral flexion, and rotation. Chiropractors often focus on manual spinal adjustments, which are effective, but we can mimic these adjustments ourselves through controlled, intentional spinal movements. I’ve found that keeping the spine flexible not only supports back health but also helps reduce degeneration and stiffness over time, regardless of age or arthritis.

Mobility stretching is another essential piece. I guide clients to focus on freeing up tension in key areas, such as the hips, shoulders, and back itself. But there’s an intentional way to stretch—it’s not just about reaching for your toes and hoping for the best. Stretching with purpose, paying attention to what your body needs, and moving slowly all contribute to true flexibility. I often say to clients, “Let’s slow down and pay attention.” That mindful stretching does wonders, and it’s time better spent than random, ineffective stretches that don’t truly serve your body.

On the topic of tension, we can’t ignore the fascia—the body’s connective tissue. When fascia tightness, it can restrict movement and contribute to back pain. I incorporate tools like foam rollers and specialized balls to release this fascia and restore mobility. By releasing these restrictions, we create a looser, more mobile body, reducing strain on the back. Fascia release techniques have become a non-negotiable part of my approach, especially for clients with chronic back issues.

When we bring all these elements together—core stability, spinal movement, mobility stretching, and fascia release—we’re giving our back the care it needs. But let me emphasize that building back strength is a process. We have to be patient, listen to our bodies, and show ourselves some grace. Rushing through exercises or aiming for perfection leads to overworking the wrong muscles and, ultimately, more pain. Instead, I encourage clients to approach back health with the goal of gradual improvement.

Incorporating these elements into your routine not only strengthens your back but also frees you from the cycle of pain and fear. Many of my clients have been able to reduce their reliance on physical therapy and chiropractic visits, and some have even stopped needing them altogether. It’s incredibly rewarding to see them regain control over their health, allowing them to enjoy the activities they love without that looming worry of back pain.