Short answer: If you're looking for how to fix your back pain, there's no single trick, but there are everyday habits that many people find help. In this four-part video series, Dr Ben Carvosso explains four of them: drink enough water, keep moving, balance the load on your spine, and take ownership of your spine health.
How to help your back pain in four steps
Dr Ben has been adjusting spines for 35 years. Across that time, the same simple habits come up again and again with people who look after their backs well. This series puts them in order. Each video is short, and each page sums up the key points in writing.
Watch them in order. Each step builds on the one before.
| Step | Topic | The key idea |
|---|---|---|
| Step 1 | Water and your spine | Your discs hold a lot of water. Staying hydrated is basic spine care. |
| Step 2 | Keep moving | Your discs and joints rely on movement to stay nourished. |
| Step 3 | Balance the load | Long sitting, uneven habits and extra body weight all add load. |
| Step 4 | Take ownership | Your spine health is yours to look after, day to day. |
What this series is, and what it isn't
The URL says "fix", because that's what people search for. We'd rather be straight with you: these steps aren't a cure, and nobody can promise one. They're sensible habits that support your back and may help ease everyday aches.
They also fit with what clinical guidelines for low back pain recommend: staying active and moving, rather than resting in bed. Guidelines include spinal manipulation among the options, alongside exercise and staying active.
- They're general guidance, not a plan built for you.
- They work alongside care, not instead of it.
- Most people need a mix: good habits plus the right exercises for their back.
When to get your back checked
Sometimes good habits aren't enough on their own, and that's normal. If your back pain keeps coming back, stops you sleeping or working, or comes with pins and needles in your legs, it's worth having it properly checked.
At MPCC, your first visit is a new patient appointment. We listen to your story, take posture pictures, and do a thorough chiropractic, orthopaedic and neurological check of your spine, joints and nerves. It takes 30 to 40 minutes. At your report of findings appointment, we explain what we found in plain English and what we'd do. No referral needed. Read more about back pain care at MPCC or what to expect as a new patient.
More exercises and self-care
Looking for specific exercises your chiropractor has given you? Our exercise library has videos and written steps for each one.