How to Improve Your Back Health

Improving your back health isn’t about avoiding movement.

It’s about preparing your body for it.

The spine thrives on strength, mobility, and consistency.

At RPM Physical Therapy, improving back health means identifying weak links, building capacity, and restoring confidence in movement.

Let’s walk through what that actually looks like.

Step 1: Restore Mobility

Limited mobility — especially in the hips and thoracic spine — forces the lower back to compensate.

Daily mobility work should include:

• Spinal flexion and extension drills
• Thoracic rotation exercises
• Hip flexor stretching
• Controlled hip hinges

Mobility creates space for strength.

Without it, compensations persist.

Step 2: Build Foundational Strength

Strength is the cornerstone of back health.

Key areas include:

• Glutes
• Hamstrings
• Core stabilizers
• Hip abductors

Exercises often include:

• Deadlifts (scaled appropriately)
• Glute bridges
• Side planks
• Farmer carries
• Split squats

Progression is gradual.

Load increases only when movement quality is solid.

Step 3: Improve Movement Patterns

How you move matters.

At RPM Physical Therapy, assessments identify:

• Asymmetries
• Compensation patterns
• Strength imbalances
• Stability deficits

Corrective exercises are integrated into a structured plan.

The goal is not just short-term relief.

It’s long-term durability.

Step 4: Manage Load Intelligently

Many flare-ups happen after sudden activity spikes.

Improving back health includes:

• Gradual workload increases
• Planned recovery days
• Monitoring weekly training volume
• Avoiding large intensity jumps

Consistency beats intensity.

How RPM Physical Therapy Helps

RPM Physical Therapy takes a performance-based approach.

Treatment may include:

• Detailed movement assessments
• Manual therapy when appropriate
• Progressive strength programming
• Return-to-sport guidance
• Ongoing performance monitoring

Every plan is individualized.

No generic exercises.

No guesswork.

Just clear progression.

The Bigger Picture

Back health is not about perfection.

It’s about preparation.

Strong hips.
Stable core.
Mobile spine.
Intelligent load management.

When these elements align, the spine becomes resilient.

If back discomfort has been limiting your training or daily life, the right plan can make a measurable difference.

Book a free Discovery Visit (DV) at RPM Physical Therapy today to assess your movement, identify the root cause, and build a personalized strategy to improve your back health for the long term.

• Author
• Recent Posts

Dr. Jonathan Ruzicka

Dr. Jonathan Ruzicka was born and raised on the north side of Houston, TX where he currently resides. He went on to play Division I football at Texas State University while he earned his degree in Exercise Physiology. During his time playing football, Jonathan suffered a catastrophic back injury that sidelined him for a year. During his rehabilitation process he identified key strategies that streamlined the healing process, which is what inspired him to become a Doctor of Physical Therapy. Jonathan attended Physical Therapy school at the University of Texas Medical Branch in Galveston where he served his fellow students as Vice President of the Student Government.

Dr. Jonathan Ruzicka is a Manual Therapist whose experience as a private therapist for professional athletes drove him to further his education attaining unparalleled skills in tissue mobility work, performance based rehab, injury prevention, myofacial release and joint mobilization to optimize human performance.

Latest posts by Dr. Jonathan Ruzicka (see all)

• How to Improve Your Back Health - January 21, 2026
• What Is the Main Cause of Back Pain? - January 9, 2026
• Physical Therapy for Oak Ridge North Residents Near The Woodlands - November 7, 2025