Low Back Pain: It’s Not Just About a Strong Core or “Perfect” Posture

By Forge Rehab and Performance

Sports Chiropractic | Rehab | Human Performance

Low back pain is one of the most common issues we see at Forge Rehab and Performance. Whether it shows up after a hard training session, sitting through a long day of travel, or seemingly “out of nowhere,” it’s frustrating—especially when it lingers.

But here’s the truth: low back pain is rarely about one single thing.

It’s Not Just About Core Strength

Yes, your core plays a role in supporting your spine—but having a “strong core” doesn’t guarantee a pain-free back. Plenty of athletes with rock-solid abs deal with back issues. It’s not weakness; it’s often about how you move, recover, and load your body over time.

It’s Not About Perfect Posture

We hear this one a lot:

“My back hurts because I don’t sit up straight enough.”

Here’s the deal—posture isn’t everything. There’s no one “perfect” way to sit or stand. Your body craves movement and variety, not rigidity. Staying in any one position too long—no matter how ideal it looks—can cause irritation. Learning to move confidently through a variety of postures is much more valuable than trying to sit perfectly still.

It’s Not About Putting Bones “Back in Place”

Another myth: that something has “slipped” or needs to be “put back in.”

The spine is incredibly strong and resilient. Adjustments and manual therapy can help you move and feel better—but you’re not broken or misaligned. What matters most is restoring movement, confidence, and control.

So What DOES Help?

Move Often and Move Well

Motion is lotion. Gentle movement, walking, mobility drills, and gradual loading (yes, even lifting) are usually part of the solution—not something to fear. Avoiding movement can prolong pain and delay recovery.

Load and Progress Gradually

The back responds well to progressive strength. That might start with bodyweight exercises, progress to kettlebell work, and eventually return to squats or deadlifts. Rebuild capacity over time—not overnight.

Heat, Sleep, Food, Stress

These might sound basic, but they’re powerful:

• Heat can calm things down and help you move.

• Sleep is when your body recovers—make it a priority.

• Nutrition provides the building blocks to heal and adapt.

• Stress (emotional, physical, work-related) can ramp up pain sensitivity.

You don’t have to be perfect in all areas, but tuning into the whole picture can create a real shift.

Pain Is Multifactorial—And That’s Good News

Pain isn’t just about tissues or posture. It’s influenced by your nervous system, training load, sleep, stress, expectations, and more. That’s not a flaw—it’s an opportunity. Because it means you have multiple ways to create change.

Bottom Line: It Gets Better

At Forge, we believe in long-term solutions—not fear-based fixes.

We don’t chase quick cracks or perfect form. We help you understand your body, rebuild strength and confidence, and get back to the life and sport you love.

If you're dealing with back pain and you’re tired of being told to just “sit up straight” or “stop lifting,” we’re here to help you move forward—literally.

Need a game plan for your back pain?

Book with a sports chiropractor at Forge Rehab and Performance and let’s build your return-to-movement roadmap together.