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In this episode of the Resilience Chiropractic podcast, Dr. Luong breaks down the real reason most people develop back pain—and why it rarely happens all at once. He shares practical, everyday habits you can start implementing today to protect your spine and reduce discomfort over time. Whether you’re pain-free and want to stay that way, or already dealing with nagging soreness, this episode gives you actionable steps to take control of your back health. Tune in to hear Dr. Ernest Luong’s straightforward approach to prevention that fits into even the busiest lifestyle.
Hey everyone, welcome back. I’m Doctor Luong, and you’re listening to the Resilience Chiropractic podcast, coming to you from right here in San Leandro. Today we’re talking about something that I think is going to hit close to home for a lot of you — back pain. Specifically, how to prevent it before it starts. Or if you’re already dealing with some discomfort, how to stop it from getting worse.
Here’s the truth. Most back pain doesn’t happen all at once. It doesn’t come out of nowhere. It builds up slowly — from habits we repeat every single day, often without even thinking about them. The good news? That means small, simple changes can make a really big difference. And that’s what today’s episode is all about.
Let’s start with one of the biggest culprits I see in my office — and honestly, it’s something almost all of us are guilty of. Sitting too long. Now I’m not here to tell you that sitting is evil. That’s not the point. The point is that our bodies were designed to move. When you sit in one position for a long time, the muscles around your spine start to fatigue, your posture starts to collapse, and the discs in your low back take on uneven pressure. Over time, that adds up.
So here’s a simple habit to build. Set a timer — every thirty minutes, stand up. Take a short walk to the kitchen. Do a couple of gentle stretches. Just move. You don’t need a fancy standing desk or special equipment. You just need to break up those long periods of stillness. That one change alone can take a significant amount of strain off your spine throughout the day.
Now let’s talk about something people don’t connect to back pain as often as they should — and that’s core strength. A lot of people think of the core as just the abs. But your core is really the whole group of muscles that wraps around your midsection — front, sides, and back. These muscles act like a natural support belt for your spine. When they’re weak, your spine has to work harder to hold you up, and that leads to fatigue and pain.
Here’s what’s great — you don’t need to do intense workouts to strengthen your core. Simple exercises like bridges, where you lie on your back and lift your hips off the ground, or bird dogs, where you extend one arm and the opposite leg while on your hands and knees — these gentle movements can build real support for your spine. Just a few minutes a day, consistently, makes a meaningful difference.
The third habit I want to leave you with today is something so simple it almost sounds too easy. Drinking enough water. Your spinal discs — the cushions between your vertebrae — are largely made up of water. They rely on you staying hydrated to maintain their height and their ability to absorb shock. When you’re dehydrated, those discs become more compressed and less resilient. So keep that water bottle nearby. It’s genuinely one of the easiest things you can do for your spine.
Alright, let’s bring this home. Here’s your action plan for this week. First, set a movement reminder every thirty minutes during your workday. Second, try doing just five minutes of gentle core exercises in the morning — bridges and bird dogs are a great place to start. And third, make a habit of keeping water with you throughout the day.
These aren’t big dramatic changes. They’re small, sustainable habits. And that’s exactly the kind of thing that protects your spine over the long haul.
Now — if you’re already feeling back pain, stiffness, or tension that just isn’t going away on its own, please don’t wait. That’s what we’re here for. At Resilience Chiropractic, we take the time to actually understand what’s going on with your body and build a care plan that fits your life. Whether you’re dealing with something new or something you’ve been living with for years, we want to help.
You can find us right here in San Leandro. Give us a call, check out our website, or just stop by. We’d love to meet you.
Thanks so much for tuning in today. Take care of your spine — it’s the only one you’ve got. I’m Doctor Luong, and we’ll see you next time.
