Why your back pain keeps coming back

Read Time: 4 minutes
Time to Perform Exercises: 3 minutes

Hey there!

One of the most common things I hear from people with long-term low back pain is:

"I feel lost. Nothing I try seems to work, and I don't know what else to do."

And I get it.

Most people in this situation have already tried PT, chiropractic, stretching, core work, massage, injections, and sometimes even surgery.

Some things help a little.
Some don’t help at all.
And sometimes the pain gets worse for no clear reason.

The Part That Frustrates Me Most

People are doing everything they’ve been told to do, but no one has ever clearly explained to them what’s actually driving their pain. 

Many have even gotten a diagnosis, but not a comprehensive plan or a clear path to get out of pain long-term.

They’ve had imaging, treatments, and exercises, yet still feel like no one has connected the dots.

What I Wish More People With Long-Term Low Back Pain Heard

You are not out of options.
Your body is not broken.
Your diagnosis is real and it matters, but it doesn’t tell the full story.

Many people with disc herniations, spinal fusions, discectomies, stenosis, and arthritis still improve once the things imaging cannot measure are rebuilt.

Imaging can’t show:

• How well your deep core stabilizes
• Which tissues are overworked
• How much your hips or upper back compensate
• Why certain movements feel shaky or unsafe

When these deeper pieces are off, the same frustrating patterns tend to show up again and again.

What This Often Looks Like Day to Day

• Your pain never fully goes away. It just changes intensity from day to day
• Small things flare it up, even movements that shouldn’t bother your back
• Driving in the car is a nightmare, especially longer trips or sitting in traffic
• You can barely do simple chores like loading the dishwasher or bending to pick something up before the pain stops you
• Your initial pain got better after surgery, but now you have a new type of back pain that still keeps you from doing the things you want to do
• You may feel okay one moment and then get a sharp, catching, or grabbing pain the next
• You feel like you’re guessing every day and nothing feels predictable or consistent

These are not failures.
They’re signs your body needs a more complete plan than what most people ever receive.

What You Can Try Today

Here’s a simple two-step reset many people find helpful during flare-ups or on days when their low back feels more irritated than usual. Do 10 slow reps of each. Repeat as needed.

1. Deep Core Breathing
Lie on your back with your legs on a couch or chair.
Take slow breaths and gently expand your lower ribs, belly, and low back in all directions.
Let your low back relax softly into the floor with each breath.

What this does:
Helps deep stabilizers turn back on and reduces tension in muscles that are doing too much.

2. Slow Cat-Cow
Move one spinal segment at a time.
If this gives you pain, go up to the pain, but not through it.

What this does:
Smooths motion and balances tissue tension that makes your back feel stiff or guarded.

Before I Finish Up Today

If you’ve been dealing with long-term low back pain, I want you to know this:

Your situation is not hopeless and your pain is not a mystery.
There is a reason it keeps coming back, and once the right pieces are addressed, things finally start to make sense again.

You don’t need to overhaul your entire body or spend hours every day stretching.
For most people, real progress comes from understanding the few key things their body actually needs and rebuilding those pieces in the right order.

I’ve seen so many people go from feeling stuck or scared to feeling more stable, more confident, and more in control of their pain than they’ve felt in years.

A big part of my work is helping people finally understand what’s really going on with their pain and giving them a clearer path forward.

If you ever feel unsure about what to focus on next, just know you’re not alone and I’m here to help however I can.

A Quick Favor

I’m working on something specifically for people with long-term low back pain who feel stuck even after trying things like PT, chiropractic, injections, or surgery.

If the things I described in this email feel familiar and you want the early details, tap below.

👉 Yes, this sounds like me and I’d like to be kept in the loop

(This isn’t a commitment. It simply helps me send information to the people who want it.)

If you need immediate help, you can reply to this email. I read every response.

Talk soon,

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.