When we’re trying to recover from back pain, we often fall into one of two traps.
We either do too little, afraid that any movement will make things worse. Or we do too much, pushing through the pain in the hope that more is always better.
The truth is, neither extreme is helpful.
Lasting progress comes from finding the “just right” amount of movement. It’s about discovering your personal sweet spot, where you’re challenging your body enough to make progress, but not so much that you cause a setback.
Doing too little is a problem because our spines are designed to move. When we stay still, muscles can weaken, joints can stiffen, and our brain’s connection to that area can become a little fuzzy.
But pushing too hard is just as counterproductive.
Overdoing it can lead to inflammation and strain, causing your body to tense up to protect itself. This can reinforce the very pain patterns you’re trying to break. It’s like picking at a scab; you’re not giving it the chance to heal properly.
Finding your “just right” is about listening, not forcing.
The goal is to work in a zone of manageable challenge. You should feel the movement, and a little muscle ache afterwards is often a good sign. But you should never feel sharp, stabbing, or radiating pain.
Think of it like this: if a gentle stretch on a scale of 1 to 10 feels like a 4, that’s probably a good place to be. If it’s a 7 or 8, you’re likely pushing too hard.
It’s always better to start gently and build up slowly.
Progress is rarely a straight line. Some days you’ll feel great, and other days you might feel a bit stiff or sore. This is completely normal.
The key is not to get discouraged.
On a good day, your “just right” might be a 20-minute walk. On a less good day, it might just be a few gentle stretches in your living room. Both are victories.
The goal is consistency, not intensity. Showing up and doing something is what keeps the momentum going and tells your body and brain that you’re still on the path to recovery.
Your body is constantly giving you feedback. The trick is learning how to listen to it.
Notice the small things. Does a certain movement bring a feeling of relief? Does another cause a dull ache later in the day? This is valuable information.
Your chiropractor can help you make sense of these signals. Chiropractic adjustments can help improve the communication between your brain and your body, making it easier for you to feel what’s really going on. This partnership helps you make smarter choices about your movement each day.
It may be tempting to think along the lines of not changing what works but – doing the same three stretches every single day can become boring. And when we’re bored, motivation can disappear.
Keeping your routine fresh is important.
This doesn’t mean you need a complicated new plan every week. It can be as simple as walking a different route, trying a new yoga video on YouTube, or simply putting on some music while you stretch.
Variety keeps your mind engaged and challenges your body in slightly different ways, which is great for building a strong, adaptable spine.
Ultimately, the Goldilocks Rule isn’t about finding one perfect, unchanging routine.
It’s about developing a conversation with your body. It’s a gentle process of trying things, listening to the feedback, and adjusting as you go. This mindful approach to movement is what builds resilience and leads to sustainable, long-term relief.
We are based in three locations and share buildings with Prestige Dental Care.
