Why Back Pain Is Holding You Back (And How to Fix It)
Back pain is one of the leading causes of sick leave in Germany, costing businesses €77 billion annually. But here’s the thing, most of what you’ve been told about back pain is wrong.
Doctors often recommend rest, painkillers, and “core exercises,” but if you’ve ever suffered from back pain, you know that advice rarely works. The real cause of chronic back pain isn’t just “bad posture” or a “weak core”, it’s a combination of inactivity, weak glutes, poor movement patterns, and even nutrition.
In this article (and in the latest episode of Escapist Corner), we’ll break down:
- The real reason 80 percent of adults will experience back pain
- Why sitting is destroying your body (and what to do about it)
- How to fix your back with movement, not rest
- The best exercises to build a bulletproof spine
If you (or someone you know) suffers from back pain, keep reading or listen to the full episode on Spotify.
The Root Cause of Back Pain (It’s Not What You Think)
Most people believe back pain comes from:
- Bad posture – But research shows that posture alone is not a major factor.
- A weak core – Training your abs won’t fix your back unless you address other weak links.
- Injuries from lifting – In most cases, back injuries happen because the body was already weak and unable to handle load, not because lifting is dangerous.
So What’s the Real Problem?
The biggest cause of back pain is inactivity.
When you sit all day:
- Your glutes stop working, forcing your lower back to take on too much stress.
- Your hip flexors tighten, pulling on your spine.
- Your core weakens, leading to a loss of spinal stability.
- Your fascia gets stiff, restricting movement and increasing inflammation.
Back pain isn’t a single issue, it’s a chain reaction caused by weak movement patterns.
Five Things That Are Destroying Your Spine (And How to Fix Them)
1. Sitting Too Much
Most desk workers sit for eight or more hours per day—and that’s a disaster for spinal health.
The fix: Use a standing desk and change positions every 45 minutes.
Pro Tip: Try a walking treadmill under your desk. Even walking one to two kilometers per hour while working can reduce stiffness and increase circulation.
2. Weak Glutes and Hamstrings
When your glutes and hamstrings don’t do their job, your lower back compensates, leading to pain and stiffness.
The fix: Train hip thrusts, Romanian deadlifts, and sled pushes to strengthen your posterior chain.
Pro Tip: Try glute bridges for two minutes every morning to activate your muscles.
3. Resting Instead of Moving
Painkillers and bed rest don’t fix back pain they prolong it. Motion is medicine.
The fix: Instead of resting, start with gentle movement:
- Hanging from a bar (decompresses the spine)
- Walking (activates spinal stabilizers)
- Hip hinges (teaches your body proper movement patterns)
Pro Tip: A Turkish get-up with light weight can be one of the best tests for full-body stability.
4. Poor Sleep and High Stress
High stress increases cortisol, which causes inflammation and muscle tension—both of which make back pain worse.
The fix:
- Get seven or more hours of sleep (your body heals at night).
- Reduce processed foods (refined carbs increase inflammation).
- Manage stress through breathwork, stretching, or sauna sessions.
Pro Tip: Vitamin D deficiency is linked to chronic pain get outside daily or supplement if needed.
5. Doing the Wrong Exercises
Many people stretch their back when they feel pain—but this can actually make things worse.
The fix: Focus on isometric holds and controlled movement, not excessive stretching.
- Planks, bird dogs, and Pallof presses stabilize the core.
- Farmers carries and deadlifts build real spinal strength.
- Avoid excessive twisting and crunching movements if you have acute pain.
Pro Tip: Cobra pose or spinal extensions can be more beneficial than curling into a fetal position when dealing with back pain.
The Back Pain Recovery Plan: Your Five-Step Fix
- Learn to hip hinge properly – Avoid bending from your lower back.
- Strengthen your posterior chain – Train your glutes, hamstrings, and core.
- Use movement as medicine – Don’t rest—walk, lift, and move daily.
- Fix your sleep and stress – Poor recovery leads to longer pain cycles.
- Stand up more – Adjust your workstation to avoid prolonged sitting.
Want a Full Back Health Guide?
If you need more structured help, I’ve put together a Back Health Guide—just reach out, and I’ll send it over.
Listen to the Full Podcast Episode
Spotify: [Listen Here]
If this episode helped you, share it with someone struggling with back pain.