The Importance of the Lumbar Spine
The lumbar spine—commonly referred to as the low back—is a powerhouse of movement and stability. It consists of five vertebrae (L1–L5) that sit between the mid-back (thoracic spine) and the sacrum (tailbone). These vertebrae are large and strong because they support much of your body’s weight. The lumbar spine works with discs, joints, ligaments, and muscles to provide stability, flexibility, and shock absorption during everyday activities and exercise.
Too often I see patients that come in with low back pain. Many of them have either experienced this before on occasion over several months or years. What I find is that for many while the symptoms may be similar that it has changed a little. These bouts of pain are changing, meaning symptoms are staying longer, or now there is less time in between the last bout of pain.
Why Back Pain Happens in Active Adults
While the lumbar spine is designed for strength, it is also vulnerable to injury—especially for adults who train hard, sit long hours, or push their bodies in sports and fitness. Common causes include:
- Muscle strains and ligament sprains from lifting with poor mechanics or sudden force.
- Disc injuries such as herniation or degeneration, often linked to repeated bending or heavy loading.
- Joint irritation (facet joints) from extension or rotation stress.
- Weakness or imbalance in core, hip, or glute muscles that shifts too much load onto the low back.
Environmental stressors like prolonged sitting, poor posture at work, or inadequate recovery. Even the types of chairs we sit in are a cause for concern. - Trauma from repeated exposure to exercise loads that continue to cause pain and dysfunction.
What Can You Do On Your Own Before Seeing a Professional?
I created a free ebook: “What To Do Before Seeing a Doctor for Low Back Pain.”
👉 Download Your Free Low Back Pain Ebook
This resource breaks down simple self-care strategies you can use immediately to support your spine, reduce discomfort, and understand when professional help is the right step.
Can Low Back Pain Be Prevented?
Not every injury can be avoided, but you can significantly reduce your risk. Prevention comes down to smart exercise, supportive environments, and early intervention when discomfort shows up.
Exercises That Build a Resilient Back
- Cat-Cow and Spine CARs → Improve mobility and awareness of spinal movement.
- Hip 90/90 and Breathwork → Open the hips and improve core stability.
- Back Extension Holds & Suitcase Carries → Build static strength for daily and athletic demands.
- Jefferson Curls and Deadlifts (properly loaded) → Train dynamic control and strength under load.
Environmental Changes That Help
- Ergonomic Setup: Keep screens at eye level, chairs supportive, and feet flat.
- Movement Breaks: Take “movement snacks” every 45–60 minutes if you sit often.
- Recovery Habits: Sleep, hydration, and mobility work are your foundations.
- Smart Training Progressions: Add load and intensity gradually, with focus on form.
Work With Me Directly
Working with me, Dr. Bird as a Chiropractor. Starting as a new patient anywhere can be scary. There can be several unknowns. So lets talk a moment and talk out some of the frequently asked questions.
- Have you worked with people that are experiencing my type of pain?
Everyone’s experience with pain is different, from previous experiences to beliefs and biases towards pain. There is evidence on the effects of both educating about the body and pain, and learning exercises or behavior modifications that can help mitigate and manage your pain. While each will experience injuries and pain differently there are some commonalities that when addressed do help to improve symptoms.
- What is the timeline for me to get back to what i love doing?
No one wants to be told that it depends, though it may be true. How much time and effort you are willing to put into your pain will matter more than what I or any physician does for you.
- Do I need to buy expensive tools to use on my own?
Tools can be helpful but they can get expensive quickly. Tools like a foam roller or lacrosse ball won’t break the bank, being told you need to buy specific massage guns or even inversion tables. The best tools you can use is a personalized plan to build a stronger foundation off of.
- Will I have this pain forever now?
Pain is dynamic and fluid. It can come and go. As you change or improve your habits and behaviours is a solid way to keep your pain away long term.
- WIll I need to continue receiving treatment forever now?
This is one of the more important questions. The goal is to get you to a place that you feel comfortable and prepared to manage your condition on its own. While many patients go through a care plan and are good on their own, many come back when different injuries occur. As much as we wish, injuries are not all preventable.
- Do you take my insurance?
While this would seem to be the biggest objection for people seeking care I have found that if I can learn what is causing you pain, build you a plan and execute the plan and that I am confident that I can help you this becomes less of an obstacle. Yes I am covered under some insurances. That will come with certain limitations to care.
If you’re struggling with low back pain or want a personalized plan, I’d love to help. At ChiroMovement, I combine chiropractic care, advanced rehab techniques, and performance strategies to get you back to moving strong.
👉 Schedule an Appointment with Dr. Bird
Click Here to get Started