Here’s how to start fixing it

Last week I spoke about why so many people get stuck in the pain cycle.

They rest.
They take painkillers.
They try a few stretches or physio exercises for a couple of weeks.

But the pain keeps coming back.

Why?
Because none of those things fix the root cause.

So how do you actually start fixing it?

You don’t need magic. You don’t need a fancy rehab protocol. And you don’t need to spend hours a day doing stretches.

Here’s what works.

1. Strength where you’re weak
Most aches and pains come from one thing, your body isn’t strong enough in the areas it needs to be.

Your lower back hurts? Strengthen your glutes and core.
Your knees feel cranky? Build stronger quads and hamstrings.
Your shoulders are tight? Strengthen your upper back and rotator cuff.

Strength protects your joints. It helps your body handle the stress of day-to-day life. Without it, pain is inevitable.

Start small. Add bodyweight split squats, glute bridges, rows, or carries into your routine. Done consistently, these are far more effective than any pill.

2. Mobility where you’re stiff
If you’re stuck in the same posture for hours every day, of course your joints will feel locked up.

But stretching for 10 seconds before bed won’t undo years of poor movement.

What works is controlled, purposeful movement. Thoracic spine rotations to loosen your upper back. Hip openers to free up your hips. Gentle spine movements to wake up your core and improve your posture.

Not just on a yoga mat, but throughout your day.

3. Better habits in real life
Here’s the hard truth: if you keep moving the same way you always have, you’ll keep feeling the same pain.

That means standing up more often. Changing your sitting position. Going for short walks. Learning to lift and carry properly.

These little changes stack up over time.

It’s not about doing more. It’s about moving better.

That’s the approach I use with every client who comes to me in pain. We strip it right back, fix the basics, and rebuild strength and movement from the ground up.

If you’re tired of treating symptoms and you’re ready to fix the cause… reply to this email.

We’ll have a conversation about where you’re stuck and how we can get you moving, pain-free and feeling strong again.

Blaine
Lead Coach and Founder
BCPerformance