The Movement Prescription: How Strength Training Heals Pain

If I had a penny for every time someone told me, “I can’t bend forward to pick that up! My back hurts!”… I’d be writing this from a beach, long retired.

As a physical therapist, I hear it constantly. Back pain, knee pain, hip pain. Whatever it is, people tend to think the solution is to stop moving. But here’s the real truth:

The way to fix pain isn’t by avoiding movement. It’s by building strength.

Pain Isn’t the Problem, Weakness Is

Chronic pain, especially in the back, is rarely about one “wrong” movement. It’s more often the result of underuse, poor mechanics, and (most of all) a lack of strength. When your muscles don’t support your joints properly, pain shows up. And when pain shows up, most people respond by doing less.

That’s the cycle we need to break. Because movement heals, and strength protects.

“I Can’t Squat Because of My Knees”… But You Sit and Stand Every Day

One of my personal favorites: “I can’t do squats. My knees are bad.”

Okay… but do you get off the toilet? Sit down in a chair? Stand up from your couch?

Those are squats. Every single one.

People think gym movements are “dangerous” or “too advanced,” but the truth is, we’re doing these movement patterns every day.

If we train them with good form and proper loading, they stop being painful and start becoming easier. That’s how we build joint resilience.

“I Can’t Deadlift”… But You Pick Stuff Up All the Time

Another common one: “Deadlifts hurt my back. I can’t do them.”

But do you pick your kids up? Grab your groceries? Lift the laundry basket off the floor?

That’s a deadlift. You’re doing it already, just without the awareness, control, and strength training that makes your body better at it.

Deadlifts aren’t dangerous when done properly.

In fact, learning to deadlift well is one of the most protective things you can do for your spine. It teaches your body how to hinge, brace, and lift without fear. These are skills you need for literally everything in life.

Strength Training Reduces Pain

Let’s be clear: Strength training is not about pushing through pain, it’s about eliminating it.

Strength training:

• Builds muscle support around joints and your spine
• Improves mobility, posture, and balance
• Increases circulation, reduces inflammation
• Rewires your brain’s response to pain
• Gives you confidence to move again

When done right, strength training is therapy. And the more we reinforce healthy movement patterns, the less your body will respond with pain.

Rest Isn’t the Cure, Resilience Is

Avoiding movement feels safe, but it actually makes the problem worse. Your body wants to move. It’s built for it. And the stronger you are, the more capable (and pain-free) you become.

You don’t have to be a gym rat or a powerlifter. You just need to be strong enough for your life.

And trust me, you’re already doing these movements every day. Let’s make them pain-free.

What Have You Tried So Far?

When people and patients come to me in pain, I always ask: “What have you done so far to help with it?”

The answers are almost always the same:

• Heat
• Ice
• Rest
• Medications

My next question is simple: “Have any of those actually helped?”

Usually, the answer is: “No” or “Only for a little while.”

And that’s when I ask: “If none of those passive treatments have worked… why not try something different? Why not try working with a trained movement professional?”

That’s what physical therapy is.

It’s not just stretches or massages. It’s guided movement designed to restore strength, build resilience, and actually fix the root of the problem. Not mask it.

Fear Keeps You Stuck, But So Does Doing Nothing

Here’s what I see all the time:

People don’t avoid movement because they’re lazy. They avoid it because they’re afraid.

Afraid they’ll make it worse. Afraid the pain will spike. Afraid they’re doing it wrong.

So instead of risking it, they do nothing. And guess what? The pain doesn’t get better. In fact, it usually gets worse over time because the body gets weaker, stiffer, and more sensitive.

The truth is: Fear of movement is often a bigger barrier than the pain itself.

But with the right guidance, movement becomes less scary and a lot more effective. When you understand how to move and what to focus on, the fear fades and progress begins.

So What Can You Do About It?

Everything above highlights a problem: pain, fear of movement, and the vicious cycle of doing less. But now let’s talk about solutions.

Here’s where to start if you want to move better, hurt less, and build strength that lasts:

✅ Work With a Physical Therapist First

If you’re unsure where to begin or worried about making your pain worse, start by consulting a trained physical therapist.

They understand movement and pain, and can create a personalized plan that safely guides you toward strength and healing.

✅ Start With Movement, Not Medicine

If your first instinct is to rest or reach for a painkiller, pause. Try gentle, controlled movement instead: walking, bodyweight exercises, or mobility drills.

Pain often fades when you move through it wisely.

✅ Train the Basics

Focus on basic, foundational movements: squats, hinges (like deadlifts), pushes, pulls, and carries. These aren’t just gym exercises, they’re life movements. Mastering the basics will make everyday tasks feel easier and less painful.

🎥 Need a place to start?

Check out this short video on how to squat with proper form. Easy, effective, and safe for beginners

🎥 And here’s a video on performing a proper deadlift

✅ Use Proper Load and Progress Slowly

You don’t need to lift heavy right away, but when you do add weight I want it to feel hard by the 8th rep and difficult to finish the last 2 reps in a set of 10.

If you can breeze through 10 to 15 reps with good form, chances are the weight is too light.

Start light, build confidence, and let your body adapt. The goal isn’t to impress anyone, it’s to build strength that supports your joints and reduces pain.

Final Thought

Pain doesn’t mean you’re broken. It means something needs attention, and that something is usually your strength.

So next time you say,

• “I can’t deadlift.”
• “I can’t squat.”
• “I can’t bend forward.”

Remember: You already do. Every. Single. Day.

Let’s train your body to do it better… with more strength, more control, and less pain.

Need help getting started?

If you’re in the Knoxville area, reach out to a physical therapist like me, Ashton Grimm. I’m here to help you move smarter, get stronger, and feel better.

If seeing a physical therapist first doesn’t work for you, see an orthopedic physician. When my Knoxville clients ask me for a trusted orthopedic specialist, I always mention Dr. John Lavelle with Tennessee Orthopedic Alliance. He’s someone I personally trust and have confidently referred others to over the years.

Your pain doesn’t have to be permanent. Your movement doesn’t have to feel limited. Strength is the solution.