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In this episode of the Crystal Grove Chiropractic podcast, Dr. Jacob Henricksen tackles one of the most common health complaints he sees in his Lutz, Florida practice — back pain. Rather than waiting until pain strikes, Dr. Henricksen walks listeners through practical, easy-to-adopt daily habits that can keep the spine healthy and strong over the long term. He challenges the common belief that back pain is simply something that “just happens,” revealing how lifestyle choices play a major role in prevention. Whether you’re currently pain-free or dealing with recurring discomfort, this episode offers actionable guidance you can start using right away.
Hey there, and welcome back. I’m Doctor Henricksen, and you’re listening to the Crystal Grove Chiropractic podcast, coming to you from right here in Lutz, Florida. Today we’re talking about something that affects just about everybody at some point — back pain. And more importantly, we’re talking about how to stop it before it even starts.
Now, here’s the thing. Most people think back pain just… happens to them. Like it’s something you wake up with one day and there’s nothing you could have done about it. But honestly? A lot of the back pain I see in my office every single week is connected to small daily habits. Things people do — or don’t do — day after day. And the good news is, those habits can change.
So let’s get into it.
The first thing I want you to think about is how much time you spend sitting. And I know — most of us sit a lot. At a desk, in a car, on the couch in the evening. Here’s what’s interesting though. It’s not always the sitting itself that’s the problem. It’s how we sit, and how long we go without moving. When you stay in one position for too long, the muscles and joints in your spine start to get stiff. The discs in your back — those little cushions between your vertebrae — they actually depend on movement to stay hydrated and healthy. When you’re sedentary, they don’t get what they need.
So here’s a simple habit I tell every single patient. Set a timer. Every thirty minutes, stand up. Take a short walk. Even just to the kitchen and back. Roll your shoulders, take a few deep breaths, and then sit back down. That’s it. It sounds almost too simple, but that small habit makes a real difference over time.
Now, the second thing I want to talk about is how you move when you’re doing everyday tasks. Think about bending down to pick something up off the floor. Most people hinge forward from the waist and let their lower back take all of that load. And when you do that over and over again — picking up groceries, loading the dishwasher, lifting your kids — that stress adds up. Instead, try bending at your hips and knees. Keep whatever you’re lifting close to your body. Let your legs do the work. This is something that feels a little awkward at first, but it becomes second nature once you practice it.
The third habit — and this one surprises people — is sleep position. A lot of back pain actually builds up overnight. If you’re sleeping on your stomach, that puts a real strain on your lower back and your neck. Sleeping on your side with a pillow between your knees, or on your back with a pillow under your knees, gives your spine a much more neutral position to rest in. Seven or eight hours is a long time. Make sure your body is recovering during that time, not working against itself.
And here’s some practical advice you can start using today. Stretch in the morning before you do anything else. Even five minutes of gentle movement — a slow knee-to-chest stretch, a gentle hip rotation — gets your spine moving and warms everything up before the day puts demands on it. Stay hydrated too. Your spinal discs need water to maintain their height and their ability to absorb shock. It matters more than most people realize.
Now, if you’re already dealing with some nagging back pain — or even if you just want to make sure you’re moving the right way for your body — that’s exactly when it makes sense to come in and get evaluated. We can look at how your spine is moving, identify anything that might be putting you at risk, and come up with a plan that actually fits your life. We’re not about one-size-fits-all approaches at Crystal Grove Chiropractic. We want to understand what’s going on with you specifically.
Thanks so much for tuning in today. I really do appreciate you spending a few minutes with me. If you have questions, or if you’re ready to schedule an appointment, give us a call or visit us online. We are right here in Lutz, Florida, and we would love to help you feel your best. Take care of your spine — it’s the only one you’ve got. I’m Doctor Henricksen, and we’ll see you next time.
