Back pain signals that we’ve taken on too much

I’ve had back pain many times in my life — in the past, it was a regular thing. I went through countless masseurs, heat therapies, chiropractors, different massage tools and creams until I finally reached a point of chronic, unrelenting pain. That’s when I started asking myself why my back was actually hurting.

I always had the most tension in my neck and traps. Back then, about 15 years ago (from when I’m writing this in 2023), I was also under a lot of stress — and since stress flows down from the head like a waterfall, first to the neck and shoulders, I couldn’t be surprised that those areas hurt the most.

It didn’t take long for me to realize that for back pain — and not just that, but for the whole body — regular exercise is incredibly powerful and beneficial. Yoga, pilates, calisthenics… there are many options. You just need to find what suits you best.

The key is consistency, at least 2–3 times a week.

A day has 24 hours — can’t we give ourselves just one of them to move, to feel better? Getting started is the hardest part. But once you do, relief starts coming, and the body begins to loosen up.

We need to move. When we don’t, our muscles tighten, shorten, and those little knots — spasms — start to form. I used to press out so many of them when I worked as a massage therapist. But massages, heat packs, creams — these are only temporary fixes. If we don’t stretch and move on our own, the pain will keep coming back.

Back pain isn’t only about movement. Nutrition plays a big role too. The body is wise — it always lets us know what feels good and what doesn’t. We just never learned to listen. No one taught us that at school.

Take a simple example: after a heavy lunch, most people reach for coffee — because they need to “wake up.” The energy is gone since the body had to use it all for digestion.

Since my diet became mostly fresh vegetables, green smoothies, plus quality protein like fish and meat — but mostly plants — I don’t even remember what chronic fatigue feels like. Nor do I suffer from digestive issues that used to show up as pain in my back — right where those organs are.

We have to take care of our bodies if we want to stay healthy. There’s no other way. The soul can only grow and fulfill its purpose when its vehicle — the body — works properly.

I’m not against massages, creams, or tools. I still use them sometimes. But they’re just supporting tools.

The core of a healthy back is exercise and good nutrition.

But that’s only the beginning. Emotions also play a huge role. The back often carries unresolved pain, sadness, suppressed anger, or lack of forgiveness. Even if we try to forget or run from what hurt us, the body remembers — and stores it.

When we start moving, stretching, and eating better, those stored emotions begin to release. We start to breathe again — both physically and emotionally. Suddenly we feel lighter, calmer, more at peace.

So the hardest part is just to start. Once you do, the results will follow.

One last note — if you haven’t been exercising for a while, you may feel even more pain at first. That’s normal. It usually lasts 1–2, maybe 3 weeks. Your body is just in shock because it’s finally moving again. For me, it took about two weeks until my stiff muscles adapted.

Believe me — the feeling that comes after is worth every second.