How to Relieve Back Pain

Method Putkisto
3 days ago
3 min read

Globally, 540 million people suffer from back pain at any given time. (Steven Zauderer)

It’s time to pause and truly get to know your back. Take a cup of tea, sit comfortably, and read on.

The Body Works as a Whole

The body is an integrated system — every part interacts with the others. The natural curves of the spine shape the body, while posture reflects our “way of being.” How we use our body determines functionality, and functionality determines mobility.

Simple movements, when repeated, form chains of movement. If even one link in that chain is missing or restricted, the body compensates. Replacement muscle groups take over the work of muscles that should be active — but may be weak, inhibited, or chronically tense.

We often try to “straighten” our backs forcefully, yet that very effort can exhaust the vertical back muscles. These muscles run from the tailbone upward and, when overused without deep support, fatigue easily and tighten further.

Few people enjoy perfect structural symmetry. Often, it is pain or exhaustion that wakes us up to the fact that something is not functioning optimally.

Why Does My Lower Back Feel Stiff?

Many people use excessive force when exercising or focus only on superficial muscles. Without awareness of deeper stabilising muscles, tension builds and imbalance persists.

The body is intelligent and compensates for incorrect posture, muscle weakness, and insufficient core support. This adaptive mechanism allows us to function despite dysfunction — but compensation over time leads to pain.

Tension in the musculoskeletal system disrupts posture and contributes directly to discomfort.

Strengthen the Deep Muscles — Think Micro-Movements

True spinal support comes from deep stabilising muscles.

Method Putkisto is based on two principles:

Stretching tight, shortened muscles
Strengthening weak, underactive muscles

The next step is learning to stabilise and balance the body through precise micro-movements that activate the deep core. Training progresses from the core to the spinal muscles, and then to the smaller muscles along the sides of each vertebra.

The spinal muscles function like a braided sail, connecting vertebra to vertebra and lifting upward. This is why lower back wellbeing is directly influenced by how the neck is supported.

Train with Awareness

To care for your back:

Practise specific micro-exercises
Learn to sense and feel different layers of your back muscles
Relax chronically tight areas
Strengthen or lengthen muscles intentionally

Visualisation is a powerful tool. By directing your attention to different muscular layers, you can improve activation without needing constant visual guidance — which is why you don’t need to watch the screen continuously during online sessions.

Spiral Support

Did you know that the back can be strengthened through spiral activation?

At Method Putkisto, this is called Spiral Support.

When you move in a spiral around your body’s centreline and then release, several physiological responses occur:

Back muscles relax
Circulation improves along the spine
Pressure between vertebrae decreases
Metabolic flow increases

Effective stretching combined with precise strengthening creates balanced muscle function — the foundation of a healthy back.

Understanding Back Pain

Common causes of back pain include:

Hypermobility or stiffness in the lower back
Muscle or ligament strain
Heavy lifting or sudden awkward movement
Bulging or ruptured discs
Osteoarthritis
Osteoporosis
Ankylosing spondylitis (axial spondyloarthritis)
Poor posture
Lack of regular exercise
Spinal injuries

Pain may be acute, localised, or chronic. It can involve nerve irritation, sometimes radiating into the lower limbs with numbness or fatigue. Structural imbalances often create ongoing mechanical stress.

Foundations for a Healthy Back

Avoid sitting longer than 55 minutes without movement
Walk several times daily
Learn proper lifting technique
Maintain a healthy weight
Avoid smoking (it reduces blood supply to spinal structures)

A Whole-Body Approach

Back pain is rarely isolated. The body functions as a top-to-toe system. When spinal alignment, muscular balance, and awareness improve, movement becomes easier — and life feels lighter.

When you feel at ease in your body, you move with more freedom, energy, and joy.