Back Pain: What's Really Causing it and How to Fix It

Back Pain: What’s Really Causing It & How to Fix It

Back pain is frustrating. One day, you feel fine—then suddenly, you wake up stiff, sore, or completely locked up. Or maybe it creeps in slowly after long hours sitting at a desk or after a tough workout.

So, what’s actually causing it? And more importantly—what can you do to fix it?

I recently sat down with Dr. David Bokermann from Recover RX Naperville to break this down, and here’s what you need to know.

It’s Not Just One Thing—Back Pain Has Layers

Most people want a simple answer when it comes to back pain—“It must be my posture,” or “I must have pulled something.”

The truth is, there’s rarely just one reason for your back pain. Instead, it’s usually a mix of movement patterns, strength imbalances, daily habits, and even stress levels.

Here are some of the biggest culprits:

✅ Weak Core Stability – If your deep core muscles aren’t doing their job, your lower back takes the hit. A weak core means less support for your spine, leading to strain and discomfort.

✅ Tight Hips & Poor Mobility – When your hips and hamstrings are tight, your lower back picks up the slack. This leads to stiffness, overcompensation, and eventually, pain.

✅ Sitting for Long Periods – It’s not just about “bad posture.” The real issue is staying in one position for too long, whether you’re slouched over or sitting up perfectly straight. Your body is meant to move, not stay frozen.

✅ Fear of Movement – One of the biggest mistakes people make is avoiding movement altogether when they feel pain. Your body is resilient, and when given the right exercises, most people actually feel better by moving more—not less.

Core Strength: More Than Just Your Abs

Most people think core training means doing crunches or planks. But your core is so much more than just your abs.

Your deep core muscles (like the transverse abdominis) act as a support system for your spine. When they’re weak, your lower back takes on extra stress, leading to pain and discomfort. But there’s more to core strength than just the front of your body.

Lateral Core Stability: The Missing Piece

The lateral core (muscles like the Quadratus Lumborum, obliques, and glute medius) plays a huge role in keeping your spine stable and preventing excess movement from side to side. If these muscles aren’t strong, your lower back has to work overtime to keep you balanced—especially during movements like walking, squatting, or carrying something on one side.

Better exercises for lateral core stability:
✔ Side Planks – Builds endurance in the lateral core muscles
✔ Suitcase Carries – Strengthens the obliques and QL while reinforcing proper posture
✔ Single-Leg Glute Bridges – Engages the lateral glutes and deep core

Why Glute Strength Matters for Back Pain

Your glutes are also part of your core. Weak glutes mean that your lower back takes on extra stress every time you walk, squat, or lift something off the floor. Strengthening the glutes takes pressure off the spine and helps you move with more power and stability.

Best glute exercises for back support:
✔ Glute Bridges & Hip Thrusts – Strengthens the glutes and reinforces hip extension
✔ Step-Ups – Builds single-leg strength to support the lower back
✔ Banded Lateral Walks – Activates the glute medius, improving lateral stability

Want to Learn More? Join Our Free Back Pain Workshop!

If you’re tired of guessing what’s causing your back pain or wondering what exercises are safe, join us for our free workshop this Saturday!

📅 Saturday, March 22 @ 12:00 PM
📍 Beyond Measure Fitness Naperville
✅ Led by Dr. David Bokermann & Steve Hlavac

We’ll break down:

🔹 The best & worst exercises for back pain
🔹 How to build core strength the right way
🔹 Why movement is key to long-term relief

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