Fresh-baked banana bread right out of the oven is one of my favorite snacks! That soft, moist, buttery, flavorful bread is such a simple, classic recipe that makes any evening a little brighter.

My mother-in-law makes some of the best banana bread I’ve ever had. She just has the touch—and she’s memorized a wonderful recipe.

Me? I’m not much of a baker. But I do know a thing or two about back pain.

Here’s the thing: a great rehab program is a lot like baking banana bread. You need the right ingredients, in the right order, at the right time. Skip a step—or throw in too much of one ingredient—and the whole thing falls flat.

Movement is medicine, but it has to be the right movement for where you are right now.

Our skeletal system is designed to move in six directions, including the spine, hips, and shoulders. When the skeleton moves freely, the nervous system, discs, and joints can do their job—restoring pain-free mobility.

Then comes activating the primary and secondary core muscles, which reconnects your body and teaches it how to move without pain. That’s exactly what Functional Movement Therapy is built around.

This is why I’m so insistent on finding each client’s “Essential Program.” These are the 3 to 5 key activities that consistently reduce pain by 2–4 points. Done with the right frequency, intensity, and volume, these activities become your healing recipe.

For many people, regaining control of the pelvis, thoracic spine, and hips—the structures just above and below the lower back—makes the biggest difference. I often see patients restore motion they thought was gone for years, and it usually happens within just a couple of sets of the right exercises. (Pro tip: two sets seems to be the magic number!)

So, what are the “ingredients” of a great PT program? Think of:

• Mobility (moving the skeletal system)

• Motor control (activation)

• Breathing & decompression

• Neural mobility

• Stretching

• Stabilization

• Functional training

You don’t always need all of them. You just need the ones that give you the best results today.

👉 Curious about where your weak spots are? Check out my Guide to a Better Diagnosis. It walks you through 20 of the most common self-tests to help you pinpoint your biggest limitations—so you can move forward with confidence.

Here’s the good news: you don’t need hours each day. Most of my patients find that with just 10–15 minutes of targeted activity, they can unlock lasting relief. That’s better than any pill and longer-lasting than heat, ice, or topical creams.

And here’s another secret: you don’t always have to drop to the floor for “standard” PT positions. You can build healing into your day. For example, when you’re standing at the sink doing dishes after making that delicious banana bread and you feel back pain creeping in, try this quick fix:

• Activate your transverse abdominis and obliques.

• Point both feet straight ahead with knees slightly unlocked.

• Stagger your stance (one foot slightly forward) or place one foot on the sink ledge.

• Stand tall, bring the dish to you, and use the sink for support.

• Shift your body weight back slightly so your glutes are behind your heels.

• And don’t forget to breathe.

Healing doesn’t have to be hard—but it does take intention and consistency.

Once you’ve practiced aligning yourself, activating your core, and breathing properly, these movements become second nature. And here’s the best part: they actually feel good. That’s when you know you’re creating lasting change.

If you’re ready to take the next step, I’d love to help. Send me an email with “HELP” to Nick@functionalmovementtherapy.com and I’ll give you a free week of any one of our courses.

In health & happiness,
Dr. Nick, PT/DPT