3 surprising changes that fixed my back

In Physical Therapy school, I always sat in the back row.

The lectures were too long and often uninteresting.

But the real reason I needed to sit so far away was that I needed a wall to lean up against.

My lower back was so weak, tight, and painful that I needed the support.

I thought I was in great physical shape.

So the onset of lower back was a bit surprising.

Especially because I was in school to be a PT.

I talked to classmates and instructors,

There were plenty of things that provided short-term relief.

Stretching, traditional PT exercise, and heat to help the muscles relax.

But here’s what worked for me

3 surprising changes that fixed my back:

1. Walking

More time sitting set off my back pain.

PT school was like a full time desk job with all the time spent studying and sitting in a classroom.

Constant sitting causes tight hip flexors.

Sure the stretching helped.

But it was daily walking that unlocked my lower back.

The hip flexors get stretched with each step we take.

The more I walked the better my back felt.

I’m convinced that the human body was designed to walk.

2. Full range of motion exercise

“In at least 70% of people with back pain it’s because their hip is not moving optimally.” – Dr. Shirley Sahrmann

I didn’t want a short-term solution.

I wanted to fix my tight hips for good.

I realized I needed to teach my body how to move with mobility.

If I never trained at end range, my movement patterns wouldn’t change.

Tight muscles were restricting my movements.

My body learned to only move through a small range of motion.

At the age of 23, I had the hip mobility of a 73-year-old.

But now I train for strength and mobility in all my joints.

Here's the exercise that unlocked my hip flexors:

A deep lunge.

Placing your foot on a step results in a greater hip flexor stretch.

If you’ve never tried this exercise, hold onto something for easier balance and control.

3. Shoes without heels

By heel, I’m referring to any elevation on the back of the shoe.

Unless you went out of your way to find flat shoes, your footwear likely has a heel.

I realized that this change in foot angle affected more than just the foot and ankle.

It also causes a slight bend in your knee, hips, and spine.

In the short-term, our bodies adapt.

We change our posture and shift the stress around to different structures.

But over time this results in predictable injuries:

• Tight up flexors (low back pain and slipped discs)

• Tight calves (achilles tendonitis and plantar fasciitis)

• Greater knee stress (arthritis, ACL’s, and meniscus injuries)

I’ll always believe that exercise is the best solution to joint pain.

But as you can see, the standard approach needed a few adjustments.

Our bodies were designed to walk, move in full range of motion, and have our feet flat on the ground.

These are some of the concepts I’ve put into my upcoming 60-day foot pain recovery plan.

If you haven’t already, you can get on the waitlist by clicking the link below.

https://tylervanacker.beehiiv.com/

Hope this helps,

Tyler Van Acker Doctor of PT

PS

For me, stretching wasn’t an effective long-term solution.

I had to change my posture and teach my body to move more freely.

Walking, full range of motion exercise, and shoes without heels helped me get rid of my joint pain for good.

Life is much better without pain.

In my 60 day foot pain recovery plan, I help you implement these ideas and more so you can enjoy an active lifestyle.

If you’re interested, click the link below to get on the waitlist for the next cohort: