Where movement meets resilience!

Bayside Sport & Health Clinic where movement meets resilience!

Spine Strong: How to Create a Resilient Back

Backs, backs, and more backs… As a chiropractor, I get asked daily:

• “How do I stop my back from going out?”

• “What’s the best way to strengthen my spine?”

The truth is, your spine isn’t fragile, it’s designed to move, adapt, and carry you through life. But just like shoes wear out over time, your back needs regular care and the right training to stay resilient.

So let’s dive into what makes a spine strong, and how you can build lasting resilience!

What Makes a Resilient Spine?

When I talk about spinal resilience, I’m thinking about four key elements that allow you to move with freedom and confidence:

Mobility – flexible joints and muscles that allow easy movement.

Control – the ability to stabilise and coordinate your core.

Strength – the capacity to carry, lift, and move without strain.

Endurance – the staying power to keep going all day.

3 Key Building Blocks

1. Keep It Moving

Motion is lotion! Regular walking, stretching, and avoiding long periods stuck at your desk can help keep your spine mobile. Even just 5–10 minutes of movement each hour makes a huge difference. With most people now using a smart watch or phone, tracking your steps is a great way to monitor your activity. My general rule of thumb is to walk at least 8–10,000 steps per day.

2. Train Your Core

Your core is your body’s natural brace. Simple isometric holds like planks, bridges, or gentle “switch on” exercises help create stability without overloading your spine. A popular way of doing this is through Pilates classes (click here to see Bayside’s Pilates schedule 😉).

3. Add Progressive Strength

Once mobility and control are solid, add strength. Bodyweight exercises, resistance bands, or light weights teach your back to tolerate load, so it’s prepared for life’s challenges - from lifting shopping bags to playing with the kids. You can build or review your program with any of our amazing Practitioners.

Everyday Habits for a Healthy Back

• Switch postures often (sitting still is the enemy).

• Break up screen time with movement snacks.

• Lift with your legs, not just your back.

• Prioritise sleep and recovery.

• Stay active - confidence comes from movement.

The Benefits of Resistance Training & Longevity

A recent research review found that combining resistance training with moderate to vigorous physical activity offers the greatest health benefits. In fact, people who engaged in both types of exercise had a significantly lower risk of chronic disease and early mortality compared to those who did just one.

The takeaway? Strength training plus regular activity is a winning formula for long-term health and a more resilient body.

Case Example: From Stiffness to Strength

One of my patients came in with recurring tightness in their lower back. We started small: daily mobility drills, a few core holds, and a gradual return to strengthening. Within weeks, the stiffness eased, and they felt more confident lifting, bending, and enjoying time with their kids. By gradually building mobility, control, and strength, their spine became more resilient - and their confidence returned.

Need Help Building Your Resilient Spine?

Your back should give you freedom, not fear. If you’d like a tailored plan or professional guidance on how to strengthen and protect your spine, book an appointment with our team at Bayside Sport & Health Clinic, we’re here to help you move better, longer.

Click here to book your next appointment!