Back in Action: Mobility and functional strength training that prevents injury and improves back pain

The spine is the body’s scaffolding—it houses the spinal cord and supports every move you make.

Back pain is one of the most frequent health complaints globally, affecting people of all ages and lifestyles and may be a signal that something deeper is wrong. While many brush off the discomfort as something to “power through,” ignoring back pain can lead to serious complications and long-term consequences. Symptoms like persistent or worsening pain, numbness or tingling in the limbs, difficulty standing or walking, or changes in bowel or bladder function should never be ignored. Seeking timely medical attention can mean the difference between recovery and lasting dysfunction.

“I often see patients when their pain has reached a point where it’s interfering with daily life,” says Ike Fitzgerald, physician assistant at the Valley View Spine Center. Fitzgerald sees patients in Glenwood Springs, Willits and Silt. “If someone’s pain is severe—whether it’s lasted 15 minutes or 15 years—they should come see us.”

Some of the most common complaints include back pain, neck pain and nerve pain, which can include “sciatica” or other types of pain that radiate into the arms or legs. Other common diagnoses including stenosis of the neck or low back, arthritis of the spine and degenerative disc disease can also lead to chronic discomfort and mobility challenges.

But according to Fitzgerald, prevention and reduction of back pain is possible—and it starts with movement. He emphasizes the importance of mobility and functional strength training to protect the spine before pain ever begins.

“This is something I incorporate into my own daily routine,” he says. “It helps take pressure off the back and prevents injury at every level.”

Fitzgerald recommends several accessible mobility programs, including Simplistic Mobility Method and GMB Fitness for beginners. These programs focus on improving hip mobility and strength through techniques like bridges, lunges, controlled squats, dynamic stretching and core stabilization. The goal is to improve the quality of movement in your body, reducing the risk of injury.

“This isn’t just strength training—it’s training for life,” Fitzgerald says. “No matter what your job is or what you love to do, this kind of movement helps prevent or improve back pain. Learning how to strengthen and stretch properly is key to protecting your lower back.”

To learn more about Valley View's Spine Center and Ike, visit https://www.vvh.org/spine-center/.