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Hey there!

A few months ago I had a new patient. She’s in her early 60s and had been struggling with low back pain for years.

She’d done everything.

Physical therapy.
Chiropractic.
Massage.
YouTube routines.
Bands.
Foam rollers.
Core programs.

If there was a “10-minute back fix” video online, she’d tried it.

Her words on our first visit:

“I feel like I’m always working on it… and it never really changes.”

That sentence stuck with me.

Because she wasn’t wrong.

She was always working on it.

She just wasn’t working on the right things. And some of what she was doing was quietly keeping it irritated.

And that’s where most rehab fails.

In the first 4 weeks of working with her, she experienced more relief than she had in years.

Not because I gave her secret exercises.

And not because I’m smarter than every provider she saw.

But because we cut out everything that didn’t matter.

And focused on what actually did.

If you’re curious how I could do something like this for you, you can learn more about it HERE.

Most people with chronic pain are doing too much.

They have:

8–10 exercises
3 different stretches
Random YouTube flows
Something they saw on Instagram
Something their friend swears by
And they continue the daily habits that keep irritating the problem

It feels productive.

But it’s usually just noise.

When she came to me, she was doing 20–25 minutes a day of “back work.”

But none of it was specific.
None of it was progressing.
And a few of the drills (like repeated low back stretching) were keeping the area sensitive.

Her pain was in her low back.

But when we assessed her properly, the bigger issues weren’t there.

Her hips barely moved into flexion and internal rotation.
Her upper back was stiff.
Her ribcage barely expanded when she breathed.

So her low back had been doing overtime for years.

Most providers had treated the painful spot.

Very few had addressed the joints that were actually forcing it to compensate.

That distinction matters more than people realize.

Pain location and problem location are often different.

This surprised her.

Instead of 10 exercises, we did 4.

But we did them properly.

Full range.
Controlled tempo.
Clear progression.
Clear goal.

And we stayed with them long enough to create change.

Most rehab fails because people bounce around.

They try something for a week.
Switch.
Add more.
Stack new things on top.

It feels proactive.

But it usually just waters everything down.

So we simplified it.

We focused on the joints that were actually limiting her.

We built stability where she didn’t have it.

Improved mobility where she needed it.

And removed everything else.

Within four weeks, she said something she hadn’t said in years:

“I’m not thinking about my back all day anymore.”

That was a huge shift for her. 

It’s rarely about motivation.

It’s usually because people assume if they do more things, their pain will go away faster.

So they lightly work on a bunch of things.

Instead of deeply working on a few.

That gives results that don’t stick.

And on top of that, doing too much makes it hard to stay consistent long term.

If we want long-term change, the plan has to be simple enough to repeat.

Your body doesn’t need more random input.

It needs the right things, worked on deeply enough that they actually change.

And sometimes it needs someone to say:

“Stop doing that. It’s not helping.”

That alone can create more progress than adding five new exercises.

If you’ve tried PT, chiro, YouTube, stretching, strengthening and you still feel stuck, it doesn’t mean you’re broken.

It might just mean the strategy has been scattered.

Sometimes the biggest progress comes from doing less.

But doing it correctly.

I hope this helps you in your movement journey. 

If you have any questions about this concept or your problem specifically, feel free to reach out. I’m always here to help.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.