You love to garden, golf, or play pickleball, but lately it hurts. So you start to wonder: should I just stop? If you’ve asked yourself that question, this episode is for you.
In this live Q&A session, Ricky Morgan, physical therapist and owner of MORGAiN Physical Therapy in Grand Forks, ND, takes on a question that confuses a lot of active adults: is movement your friend or your foe? His answer comes down to one big idea. The right movement heals. The wrong movement, or no movement at all, makes things worse. And most people guess wrong about which is which.
Ricky starts with a listener question: “I love gardening, but I’m afraid bending over is wrecking my back. Should I stop?” His answer is no. Giving up the things you love isn’t much of a quality of life. Often the activity itself isn’t the problem. The problem is holding one position for too long, in a body that doesn’t yet have the strength, endurance, mobility, and stability to handle it. Sometimes you need to modify the activity for a while. Sometimes you need the right strength program and support. You rarely need to give it up.
He walks through common activities one by one:
The solution is called graded exposure. If your back starts to ache around hole 10, play nine holes a few times a week while you build strength and mobility. Then work your way back to 18, and to the 19th hole with your friends. If three games of pickleball is too much, play two and build from there.
Ricky then busts a common myth: “If an activity hurts afterward, your back can’t handle it, so avoid it.” In reality, pain afterward usually means your body needs a better-prepared, gradual way back in. It’s not a permanent stop sign.
Why does sitting for a long time make your back hurt? Ricky explains that your nervous system acts like an alarm. When you hold one position too long, blood flow to the area drops, and your body creates discomfort to get you moving again. It doesn’t necessarily mean damage is happening. His simple fixes:
Should you rest completely when your back flares up? Ricky says no. Bed rest and pain pills alone are like putting a Band-Aid on a broken bone. They may mask symptoms, but you get weaker and stiffer in the meantime. Gentle movement within a comfortable range helps flush out inflammation, keeps you mobile, and speeds recovery. And if an ache lasts longer than a couple of weeks, don’t wait. The longer you wait, the more the tissue stiffens and the harder it is to get back.
Ricky also explains why “I’ve tried everything” doesn’t mean nothing will work. Providers aren’t all the same, and many are limited by insurance restrictions. And a phone full of saved exercises doesn’t help if you never do them, or if they’re the wrong ones for you right now.
Movement is medicine, but only in the right dose. Too much can aggravate things, and so can too little. The right plan, with real accountability, is what gets you back to doing what you love.
Want help finding your right dose? Visit the MORGAiN website for free guides on back pain and active longevity, plus a free copy of Ricky’s book, Don’t Just Retire Rich, Retire Strong. Send your questions by DM on Facebook or Instagram, and join Ricky live on Tuesdays.
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