There are certain things you just don’t think about when you are younger. Even after having knee surgery when I was young, my doctor had warned me that my back would take the brunt of all that I had been going through at the time. I ignored her. In my 40s, after years of being a dancer and dance therapist, my back was strong…or so I thought. One day, you bend down to pick something up without thinking. You twist, reach, carry bags, lift suitcases into overhead bins, and jump out of bed in the morning like it’s nothing.
Then, somewhere along the way, your body gently reminds you that it has been working hard for decades and YOU HAVE NOT BEEN TAKING CARE OF IT PROPERLY!
As someone who spent years dancing and then later dealt with injuries and lingering pain, I have learned that taking care of your back is not optional. It is a ritual. Something you build into your daily life so that you can keep traveling, walking, exploring, and living the way you want.
A healthy back does not just happen. It comes from movement, awareness, strength, and surprisingly, the shoes you wear.
So today’s ritual is all about keeping your back strong, protected, and happy.
My Tip: Your back is connected to everything. Your core muscles support it. Your posture protects it. And the shoes you wear determine how your body absorbs every step you take. Take care of those three things and your back will thank you.
Strengthening Your Back (Without Spending Hours at the Gym)
You do not need a complicated fitness routine to support your back. After years of physical therapy (and a background in dance therapy myself) I know that a few gentle exercises done consistently can make all of the difference.
These are some of the ones that physical therapists (and if I were still practicing, as a dance therapist) would recommend most often for maintaining back health.
1. Gentle Core Activation – Pelvic Tilt
Your core muscles are the support system for your spine. When they are weak, your back has to work harder, and unfortunately, sometimes muscles that you weren’t supposed to use come into play and end up hurting (yes, I’ve done this more times than I can count).
If you’ve taken a dance class or almost any type of floor exercise class, you’ll recognize this simple core exercise that tilts your pelvis up while maintaining control of your surrounding muscles.
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly tighten your stomach muscles and tilt your pelvis slightly upward.
- Hold for five seconds and release.
- Repeat ten times.
This exercise strengthens the deep muscles that stabilize your lower back.
2. Superman
I was about to put Bird Dog as the second exercise, but I had a long conversation yesterday morning with my brother, who has a really bad back AND he works on his feet all day. So, if you’d like to look up Bird Dog, go ahead, but he swears by Superman to help his back, so I decided to add it here.
Despite the name, you don’t have to go out and buy a cape (but I won’t tell if you want to, and I never asked him if he did it with a cape or not). This is just how you picture Superman flying through the air…
- Lie face down on the floor or on a yoga mat with your arms extended in front of you.
- Slowly lift your arms and legs off the floor at the same time while keeping your neck in a neutral position. Hold the position for a few seconds, then lower slowly.
- Repeat ten times.
This will help strengthen the muscles along your spine, which help support your back and improve stability.
3. Cat-Cow Stretch
This gentle stretch keeps your spine flexible, and when you move, flexibility is key to NOT hurting yourself.
- On your hands and knees, slowly arch your back upward like a cat.
- Then slowly lower your belly toward the floor and lift your head.
- Repeat ten times.
This one loosens the spine and will help reduce the stiffness in your back.
Learning How to Pick Things Up the Right Way
One of the biggest causes of back pain is simply lifting the wrong way. We have all done it. Bending from the waist and grabbing something heavy and then….THE PAIN (or worse, not being able to move).
Instead, try this simple rule.
Bend with your knees, not with your back when picking something up.
- Stand close to the object.
- Bend your knees into a squat.
- Keep your back straight and lift with your legs.
Your leg muscles are much stronger than your back muscles. Using them reduces strain on your spine. As we get older this becomes even MORE important because our discs and joints are not as forgiving as they used to be. It is a small change that will make a huge difference.
Movement Is Medicine
The biggest mistake many people make when their back hurts is doing nothing. I’ve been there. I move wrong, hurt, and crawl into bed screaming at my husband to find the heating pad and an anti-inflammatory (there’s always something on the kitchen counter).
But the reality of hurting your back is that gentle movement is actually one of the best things you can do for your spine. Walking is especially helpful because it keeps your back muscles active without putting excessive strain on them. This is one reason I try to walk every day, whether I am at home or traveling.
My cousin Susie gets on her treadmill every day, my husband goes outside and takes a walk, and for me, a morning walk loosens everything up and sets the tone for the rest of the day. It doesn’t matter where or when; it’s the fact that you’re moving (gently) that matters.
What You Put on Your Feet Matters More Than You Think
Here is something many people don’t even think about.
Your feet are the foundation of your body. When your feet are not supported properly, the strain travels upward through your ankles, knees, hips, and eventually your back. This is why the RIGHT footwear can make such a difference. I wish I had learned this when I was in my 20s, wearing heels, going out dancing, and doing things that came back to haunt me years later.
You know the saying, “If mama ain’t happy, then no one is happy?” Well, if your feet aren’t happy, then your back ain’t gonna be either.
The Sandals That Started a Conversation in Nassau
The last time I was getting off the ship in Nassau, I noticed the woman walking in front of me. I love to look at what shoes people are wearing, especially when I know that they are going to be walking around exploring a city. As I looked down at her feet, I noticed two things
- She was wearing the type of sandals that I would buy. They had a look that was stylish and would go from a night out for dinner to walking along the waterfront.
- They looked comfortable, and I know that that’s a combo that’s not easy to find.
So I stopped her and complimented what she was wearing (she was incredibly put together), and I asked what shoes she was wearing. I also asked her if they were comfortable. I have no shame when it comes to asking about any fashion or beauty item that someone else is wearing. It’s how I learn what to buy (I remember the day I asked Susan Barnes, one of my favorite travel writers, about her shoes, and I wore that brand for YEARS until they stopped making them). She laughed and told me she and her husband both wear KURU Footwear. We had something in common: my husband ALSO only wears Kuru, so we talked for a bit as we walked to the water taxi.
But what I didn’t know was that in addition to sneakers (I have a pair of Kuru sneakers I wear often as well), they also make sandals. She went on to tell me how supportive and comfortable they were and how she relies on them for travel. We went on to talk about our travels, noting that we both travel a lot, and I took a mental note to look them up as soon as I got back from the trip.
As you can see, I have a pair now (well, I actually have two pairs), and once I tried them, I understood why she loved them so much. I haven’t been wearing my usual sandals since they arrived.
What Makes KURU Different
KURU shoes are designed with something called KURUSOLE technology. The idea behind the design is simple but powerful. Instead of a flat footbed, the sole curves upward to cradle the heel. This design protects the natural cushioning in your heel and helps absorb impact when you walk. That matters because every step you take sends force up through your body, and when your heel is properly supported, that force is reduced before it reaches your knees, hips, and back.
You see KURU shoes are also designed to help people dealing with common foot issues like
- plantar fasciitis
- heel pain
- heel spurs
- bunions
- flat feet
All of which can affect posture and ultimately impact your back.
Kuru CODA Mesa Sandals all dress up
What I Wear Now
For everyday wear, I have been loving the CODA Mesa sandal. These sandals transition beautifully from daytime exploring to evening dinners. The buttery leather straps look elegant, and the microfiber-lined footbed feels incredibly soft. But what really matters is the support. With the curved heel design and built-in orthotic support, they give me the comfort of a supportive shoe while still looking stylish. From walks on the beach to summer evenings out, they work with almost anything.
A Little Height Without the Pain
Sometimes you want a little lift without sacrificing comfort. In the past, I’ve been cautious about anything that was quite as high as these, but with full support, without the orthopedic look, I wear the Loma platform sandal. They give me a bit of height while still maintaining the same supportive footbed, and if you know anything about back pain, you know how rare it is to find a platform sandal that does not leave you regretting it halfway through the night.
These actually stay comfortable.
Even My Husband Converted
That’s kind of a lie. My husband was a fan even before I was. He’s been wearing Kuru sneakers for well over a year and he gave up all of those trendy, supposedly supportive brands for these. He tried to convert me, but it took me a while before I actually listened to him. He always wore Atoms, but they’ve recently retired them and replaced them with the Atom 2 sneakers, which give him the same heel support and cushioning.
He goes out and takes a long walk every day (no more complaints), and for long days walking around ports or airports, they make a noticeable difference. If you travel as much as we do, comfortable shoes are not a luxury. They are a necessity.
- Don’t wait until you’re standing behind someone getting off a ship in Nassau to discover these.
- Head to https://www.kurufootwear.com/ and discover them for yourself.
Wrapping It Up
If I can drive ONE POINT HOME, it’s that taking care of your back is not about one big dramatic change. It is about small rituals practiced consistently.
- Strengthening your core.
- Learning to lift properly.
- Staying active.
- And wearing shoes that support your body instead of fighting against it.
When you do those things regularly, your back becomes stronger and more resilient. And that means you can keep doing the things you love. Traveling. Walking through new cities. Exploring new places.
Because the goal is not just living longer. It is living well while you do it.
