Most people with low back pain share a familiar story. It often starts with a small injury or strain — maybe lifting something heavy or sitting too long at work. At first, you expect the pain to go away with rest. But over time, it lingers. You move less, your muscles weaken, and everyday tasks like bending or walking become difficult. The less you move, the stiffer and weaker your body becomes, and the pain only grows worse.
This is what we call the pain-disability spiral. Pain leads to fear of movement, which leads to even more pain and loss of function. Breaking free from this cycle requires more than just temporary relief — it takes a comprehensive strategy.
Our Dual Approach: Relief + Movement
At Horizon Spine & Pain of Utah, we believe in a two-step approach to help you reclaim your life: first, relieve pain enough to move comfortably, and second, rebuild lasting strength and mobility through structured exercise. Both steps are essential — one without the other often leads to frustration and repeated flare-ups.
Why Interventional Procedures Matter
When pain is severe, it’s nearly impossible to exercise. Every stretch, step, or movement feels overwhelming. This is where interventional procedures come in. These treatments reduce pain and inflammation so you can move again. They don't just mask symptoms — they create a window of opportunity for true recovery.
- •Epidural Steroid Injections – Reduce inflammation around irritated nerves, especially helpful for sciatica and disc herniations.
- •Facet Joint Blocks & Radiofrequency Ablation – Target arthritic spine joints causing stiffness and aching pain.
- •Basivertebral Nerve Ablation (Intracept) – Treats vertebrogenic pain caused by Modic changes on MRI.
- •Sacroiliac Joint Injections – Relieve pain where the spine meets the pelvis.
- •Spinal Cord Stimulation (SCS) – Advanced therapy for chronic nerve-related pain.
Why Movement Is Non-Negotiable
Research consistently shows that movement is medicine. Guidelines from the American College of Physicians (ACP) and the National Institute for Health and Care Excellence (NICE) recommend exercise as a first-line treatment for nearly all back pain cases. Exercise improves blood flow, strengthens core muscles, and restores normal movement patterns — all of which reduce pain and prevent future episodes.
A 2021 Cochrane Review found that regular exercise not only decreases pain but also improves function and quality of life. Even more compelling, the 2024 WalkBack Trial showed that a progressive walking program cut the risk of recurring back pain nearly in half.
The Horizon 24-Week Back Pain Recovery Program
To help patients rebuild strength safely, we developed a free, step-by-step 24-week exercise plan. This program focuses on three pillars: aerobic activity (like walking), core strengthening, and mobility work. Each phase builds on the last, starting with gentle exercises and progressing to more challenging movements over time.
- •Weeks 1–4: Gentle walking and beginner core exercises like bird-dogs and bridges.
- •Weeks 5–8: Add intervals, step-ups, and more advanced core work.
- •Weeks 9–12: Light resistance training, balance exercises, and posture drills.
- •Weeks 13–24: Maintain 150–300 minutes per week of varied activity to prevent recurrence.
How Procedures and Exercise Work Together
Trying to exercise through severe, uncontrolled pain is like building a house on a shaky foundation. Procedures stabilize that foundation by calming pain and inflammation, while exercise builds long-term strength and resilience. Together, they provide a comprehensive solution for lasting relief.
Real-Life Results
- •A 52-year-old patient with sciatica could barely walk for 10 minutes. After an epidural injection and following the 24-week plan, he now hikes several miles weekly.
- •A 67-year-old woman with Modic changes underwent basivertebral nerve ablation and regained the ability to walk independently and play with her grandchildren.
Safety First
- •Stop and seek immediate care if you experience:
- •Sudden severe worsening pain
- •Loss of bladder or bowel control
- •New numbness or weakness in the legs
- •Fever or unexplained weight loss
Take the First Step
Back pain doesn’t have to control your life. Relief and recovery are possible. Schedule a consultation with Horizon Spine & Pain to get a personalized evaluation, discuss treatment options, and receive your free 24-week back pain exercise guide.