Helping you move better, feel stronger, and fear less — together.

A note from the team at District Performance & Physio

If you’ve ever hurt your back, you’ve probably been told to “be careful”. Move less, avoid bending, stay neutral. We used to give that same advice.

But here’s the problem:

We strengthen the heart after a heart attack. We use broken bones as soon as they’re stable.
So why do we avoid strengthening the back after back pain?

What We Know

Your spine, back muscles and discs are living tissue. They get stronger when it’s gradually challenged.

Too much “protecting” can lead to:

• More stiffness

• Less confidence

• A back that reacts to normal movement

So instead of only protecting the back, we really try to focus on preparing it.

How We Treat Back Pain

At District Performance & Physio, we help people get strong in the ways they actually move:

• Bending

• Twisting

• Reaching

• Lifting

• All the awkward angles of real life

We start gently, then progress step by step as you feel more confident.

 What That Looks Like

1. Start With Easy, Safe Positions
   Planks, core work without twisting

2. Add Gentle Movement
   Light rotation, supported bending, assisted sit-ups

3. Build Real-Life Strength
   Twisting with resistance, medicine ball work, lifting and carrying

These are for real people, not just athletes.

Does this approach feel different from what you’ve heard before?

Our goal here is to help you get back to the active things you love, so we hope that you have a little more trust in your back now! 

— The Team at District Performance & Physio 

Speaking of training your back....

This weeks' Instagram from Sheri is a banger--here's some further ideas to train your low back TO protect it long term. Click the photo for the whole video!

Where You Can Find Us

One of our core values is Build a Community so we're always trying to get out and give free workshops to people in DC. Here's where you can find us this month. Drop me a note to join us!

1/10 Endorphins Run Club Group Run at our Arlington location

1/18 Hip Mobility and Strength Workshop at Second Wind Training

1/24 Pelvic Floor Health at Burn Bootcamp Arlington

1/24 Hip Mobility and Strength Workout at CrossFit MPH

1/25 Shoulder Mobility and Strength Workshop at MADabolic 14th St

Want to schedule an appointment or get some help?

Contact us to learn more about how our services can support your journey.

The District Performance & Physio Team

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