Alleviating Lower Back Pain

Simple Steps to Relieve Chronic Back Pain

Waking up with a stiff, aching back that lingers all day isn’t just annoying—it’s a thief, stealing your energy, focus, and joy from life. If you’re over 25, you’ve likely felt this nagging pain, whether from long hours at a desk, heavy lifting, or even just sleeping wrong. Chronic back pain affects millions, disrupting work, workouts, and time with loved ones. At Forge Fitness, we understand how frustrating it is to feel trapped by your own body. Let’s explore why back pain persists and share simple, effective steps you can take at home, plus how our coaches can help you reclaim a pain-free life.

Why do we have back pain?

For those 25 and older, back pain often stems from modern lifestyles. Prolonged sitting weakens core and glute muscles, throwing off spinal alignment. Poor posture, like slouching at a computer, strains the upper back and neck. Weak pelvic control during movement can overload the lower spine, while stress tightens muscles, amplifying discomfort. Injuries or repetitive motions—like improper lifting—further aggravate the issue. Left unchecked, these create a cycle of pain that feels impossible to break.

At home movements for Back Pain

You can start relieving back pain today with two simple at-home movements. First, one of the best and simplest things you can do is increasing your amount of daily steps. Oftentimes going for a quick 10 minute walk can alleviate some of the discomfort. Another option is a posterior pelvic tilt plank. Setting up with a wide foot position and with your weight supported on the elbows, hold a plank position while squeezing your glutes hard. Hold this for 2 rounds of 10 seconds.

How do we coach through back pain?

At Forge Fitness, our coaches use a proven process to banish back pain for good. We emphasize pelvic positioning and bracing during every movement, teaching you to maintain a neutral spine whether lifting groceries or deadlifts. Our programs also focus on strengthening the upper back and glutes, which are critical for posture and stability. Weak glutes, for example, force your lower back to compensate, while a strong upper back counters forward slouching. Through personalized coaching, we guide you step-by-step, correcting movement patterns and building strength to prevent pain from returning.

Your next Step?

Don’t let back pain control your life any longer. At Forge Fitness, we’re here to help you move better, feel stronger, and live pain-free. Take the first step by booking a free No-Sweat Intro with our expert coaches. We’ll assess your needs, discuss your goals, and create a plan tailored to you.

Click here to schedule now!