Spines are Meant to Move!
Fear of movement and concerns about our spines are closely connected. Many of us grew up hearing "lift with your legs" and warnings that rounding your back could cause herniated disks or even break your back. We were told by our grandmothers to sit up straight and warned that too much flexing, extending, twisting, or rounding would eventually lead to injury. When we did hurt ourselves, we were given more "don’ts," more limitations, and more fear.
This essay is an invitation to gently shift away from that mindset. Instead, let's move towards curiosity, possibility, and acceptance around movement. Let’s explore, experiment, and express ourselves through the freedom of our spines. Back pain is universal, but living a life without pain is living a life without stories.
I've been laid out on the floor in back pain, missing games and losing my place on the team—not just from pain, but from the fear of it. I know many trainers who have experienced both acute and chronic back pain. This piece is written from the perspective of learned experience and an ongoing journey into the possibilities that more freedom in movement can provide.
How Did We Get Here?
Limiting movement is an easy fix: if a certain movement hurts, then don't do it. Problem solved. Doctors who have never explored their bodies' capabilities often tell us to limit movement and rest. Some even suggest extreme measures like "killing the nerve" to stop feeling pain—advice actually given to a client of mine. Physical therapists might treat clients like they're made of glass or rely on machines to try to provide symptom relief. All because insurance constraints mean there isn’t the time to educate and empower. Authors write books to control every aspect of movement, and influential people offer unqualified advice to their massive audiences.
All these people are well-meaning. They contribute greatly to the field, but the problem lies in the rigid application of their advice. Movement shouldn't be seen in black-and-white terms of "do this, not that." The lack of nuance, especially when simplified by influential figures, is problematic.
Embracing Movement
So, what do we do? There are no simple answers, and this essay won't provide solutions to individual issues without context. Learning to communicate and connect with your body is a lifelong process, and that's what makes it fun. If something works for you, great—stick with it. But if you're fearful of movements or loads, start to ask why.
One of humans' most incredible gifts is the range of movements our spines can create: flexing, extending, swaying, twisting, turning, and pitching. We can become rigid to handle incredible loads or soft to maneuver gracefully—sometimes all at once. Limiting this variability takes away what it means to be human. Yes, exercises like Birddogs and Dead bugs can help with back pain. Systems like Pilates provide a foundation of awareness and control of our spines. They help us build confidence in our movement.
Straight lines are easy to feel and control, but nature has no straight lines. Nature is beautifully chaotic and constantly adapting. Stop fearing our spines and let them do the same.
Just Tell Me What to Do!
I can’t. That's why systems built around fear and movement limitation are so easy to sell. Limiting movement can guarantee pain relief. But my job is to help you feel your body, become curious about movement, develop a sense of communication with your body, and build confidence in your movements. Exercises and limitations work only if you understand your role in them. It's not the exercise itself but what you learn about your movement through the exercise that's key. Ultimately, you are your best coach. We can guide and help, but no one will know exactly what you feel. Trust yourself.
Wrapping it up.
The goal of this essay is not to provide actionable items or fix your back pain in 1000 words. Instead, it aims to spark curiosity and encourage you to explore the full range of movements your spine is capable of. Traditional advice to restrict movement often stems from misconceptions and a lack of understanding of the body's capabilities. My own journey through back pain has taught me that embracing movement and exploring our spines' full potential leads to greater freedom and less fear.
Our spines are designed to move in many ways—flexing, extending, twisting, and more. Limiting these natural movements denies us the full human experience and the benefits that come with it. Systems like Pilates and specific exercises provide a foundation, but they are starting points, not end goals. Question everything, especially limitations.
Move beyond rigid guidelines and embrace the chaos and adaptability of nature. Listen to your body—limit when it asks you to, do more when it begs you to. You'll make mistakes, but you have to try. By doing so, we can build a better relationship with our bodies, replacing fear with curiosity and restriction with freedom.