Unlocking Back Pain Relief Through Movement Efficiency

Why the Way You Move Matters More Than Strength or Flexibility

When people think of back pain solutions, they often jump straight to strength training, stretching, or mobility exercises. But after years of working with stubborn back pain clients, I can confidently say: it’s not just about how strong or flexible you are.

It’s about the way your body organises movement. This is what I call movement efficiency — and it may be the missing piece in your recovery.

Mindset, Emotions, Movement – The Three Pillars

In my Bulletproof Backs Method, I talk about three essential pillars:

1. Mindset – how your beliefs and thoughts about pain shape your experience

2. Emotions – how stored tension, stress, and unresolved feelings keep the nervous system stuck

3. Movement – not just exercise, but how you move through life

Most of my content has focused on mindset and emotions (because they’re often ignored). Today, let’s shine the spotlight on movement efficiency — the silent game-changer.

Why Your Feet Might Be Keeping You in Pain

Here’s something few people realize: the way your feet move (or don’t move) can determine how much stress your spine absorbs.

• When your foot pronates (arch flattens) → your knee turns in → pelvis responds.

• When your foot supinates (arch lifts) → your knee turns out → pelvis shifts differently.

If your foot is locked or stiff (maybe from past ankle sprains or childhood injuries), your pelvis loses its freedom to move. And when the pelvis doesn’t move… your spine is forced to twist and compensate.

That over-rotation is a recipe for chronic back pain.

A Simple Test You Can Try at Home

Stand barefoot and try this experiment:

1. Freeze one foot – imagine it’s locked, unable to pronate or supinate.

2. Gently twist your belly button left and right.

   • Notice: movement shifts into your hip and lower back.

   • Your spine does all the twisting.

Now, let your foot move:

• One arch lifts while the other flattens.

• Your knees glide naturally.

• Your pelvis rotates smoothly.

Notice the difference? When your feet and knees contribute, your back feels lighter, freer — no excessive spinal twist.

Check out my video below if you are lost !

Movement Habits: Why Efficiency Beats Brute Strength

Here’s the truth: joints act, muscles react. If joints don’t move well, muscles have to overwork. That’s why so many people feel tight hips, sore backs, or weak cores — not because they lack strength, but because their joints aren’t sequencing properly.

Common mistakes:

• Isolating the core with endless planks → teaches bracing, not dynamic control.

• Over-focusing on glutes without integrating pelvis and rib cage.

• Locking the pelvis or knees → forces the spine or neck to do the work.

The fix:

Restore natural sequencing — each joint contributing its share. This reduces wasted effort, improves endurance, and prevents pain. It’s also why elite athletes who improve efficiency gain speed, power, and durability without adding more gym hours.

The Unspoken Key: Movement Efficiency

Most rehab programs miss this. They chase “more strength” or “more mobility.” But if your movement pattern is inefficient, you’ll keep reinforcing the same pain loops.

That’s why I love using approaches like Feldenkrais, which retrain your body’s natural sequencing through gentle, mindful exploration. It’s not about pushing harder. It’s about feeling and re-learning how your body is designed to move.

Final Thoughts

If you’ve been stuck in a cycle of back pain, ask yourself:

• Am I letting my feet, knees, and pelvis do their job?

• Or am I forcing my spine and neck to compensate?

Efficiency isn’t about six-pack abs or touching your toes. It’s about each joint contributing in harmony.

When you move efficiently, pain eases, energy flows, and your body feels resilient again.

✅ Next Step: Try observing your own habits. Watch how you (or your family) rotate, bend, and reach. Where is the movement coming from? Which joints are working too hard, and which are “asleep”?

👉 And if you’re ready to dive deeper, check out my Bulletproof Backs YouTube Channel for guided practices that help you break free from back pain — one efficient movement at a time.