Why I Suffered With Lower Back Pain For 15 Years (And What Finally Helped)
The Problem Wasn’t What I Thought It Was
For almost 15 years, lower back pain was simply part of my life.
There were days when it was a dull ache and days when it stopped me in my tracks.
Over the years I ended up in hospital three times because of it. I was prescribed different medications, given various bits of advice and, like many people, I was left believing that back pain was just something I would have to learn to live with.
I still remember the first time my back properly “went.”
At the time I was working in a gym.
Not exactly the place you’d expect somebody to be unable to move.
One minute I was fine.
The next I was on the floor wondering how I was supposed to get back up.
Eventually one of the reception team called an ambulance.
The paramedics arrived, gave me morphine and loaded me onto a stretcher.
Then came the truly embarrassing part.
I was wheeled through the middle of reception past gym members who all knew me.
As they waved, I did the only thing I could think of and waved back like the Queen.
Off I went to hospital the day before Christmas Eve, being transported through North Tyneside with Jingle Bells playing in the back of the ambulance.
At the time, it wasn’t funny.
Looking back now, it absolutely is.
What wasn’t funny was realising that despite working in a gym environment, I still didn’t understand why my body had reached that point.
That experience became one of the catalysts for my obsession with understanding muscle function, compensation patterns and why the body often gives us warning signs long before it forces us to stop.
If you’ve ever suffered with persistent lower back pain, you’ll probably understand exactly what I mean.
You become cautious.
You start moving differently.
You avoid certain activities.
You learn how to manage it rather than solve it.
At the time, I thought my back was the problem.
What I eventually discovered was that my back was often the victim, not the cause.
That realisation completely changed the direction of my life.
It is also one of the reasons I founded Icarus Body Confidence.
Why I Became Fascinated By Muscle Function
When you live with a problem long enough, you become curious. So I trained as a Kinesiologist.
I wanted answers.
Not temporary fixes.
Not another prescription.
Not another explanation that didn’t really explain anything.
I wanted to understand how the body actually worked.
The deeper I looked, the more I realised something important:
The body is incredibly good at compensating.
When one muscle stops doing its job properly, another muscle often steps in and takes over.
Sometimes this compensation works for weeks.
Sometimes months.
Sometimes years.
The problem is that compensation is often what eventually creates pain.
The body finds a way to keep moving, but not always efficiently.
This led me down a path of studying muscle activation, movement patterns, posture, biomechanics, tissue quality and eventually nutrition.
Because muscle doesn’t work in isolation.
Muscle needs fuel.
Muscle needs protein.
Muscle needs minerals.
Muscle needs recovery.
Everything is connected.
The Muscle Nobody Talks About
The muscle that changed everything for me was something called the transverse abdominis.
Most people have never heard of it.
Even many gym-goers don’t fully understand its role.
The transverse abdominis, often shortened to TVA, is the deepest abdominal muscle in the body.
Unlike the “six-pack” muscles that most people recognise, the TVA sits underneath the surface.
Think of it as a natural support belt wrapped around your waist.
Its primary job is stability.
When functioning effectively, it helps:
- Support the spine
- Control abdominal pressure
- Stabilise the pelvis
- Assist breathing mechanics
- Improve movement efficiency
- Reduce unnecessary stress on the lower back
The interesting thing is that it isn’t designed to create visible movement.
Its job is to create stability before movement happens.
In healthy movement, the TVA should activate fractionally before many other muscles move.
It prepares the body for what is about to happen.
When that system isn’t working well, problems can begin to appear elsewhere.
A Fact Most People Don’t Know
One of the most fascinating discoveries in movement science is that the transverse abdominis and diaphragm work together as part of your body’s natural stabilisation system.
Every time you breathe, your core should be participating.
Your diaphragm at the top.
Your pelvic floor at the bottom.
Your deep abdominal wall around the sides.
Together they create pressure and stability inside the trunk.
Many people spend years trying to strengthen their core without ever learning how to breathe properly.
That’s a bit like trying to build a house on unstable foundations.
Common Causes Of Lower Back Pain
Not all lower back pain comes from the same source.
Pain is complex.
However, some common contributors include:
Poor Core Function
If deep stabilising muscles are underperforming, the lower back may be forced to absorb more stress than it was designed for.
Prolonged Sitting
Modern life often places people in seated positions for hours each day.
This can contribute to reduced muscle activity and altered movement patterns.
Muscle Imbalances
When certain muscles become dominant, and others become underactive, the body adapts by creating compensations.
Reduced Glute Activation
Weak or inactive glutes can increase demands on the lower back during walking, lifting and daily movement.
Stress
Many people don’t realise that emotional stress can increase muscle tension throughout the body.
Poor Nutrition
Muscles require adequate protein, vitamins and minerals to repair and function effectively.
A body that isn’t receiving the nutrients it needs may struggle to recover.
Why Nutrition Became Just As Important
The deeper I went into muscle function, the more I realised that activation is only one part of the puzzle. So I trained as a Nutritionist.
You cannot build healthy tissue from poor-quality materials.
Muscle requires amino acids from protein.
It requires magnesium for muscle function.
It requires potassium and sodium for nerve signalling.
It requires adequate energy availability.
This is one of the reasons I became passionate about whole-food nutrition.
Not because I believe in restrictive diets.
Not because I believe in perfection.
But because food is information.
Every meal sends signals to your body.
My own approach today is simple:
I prioritise protein.
I eat plenty of vegetables.
I include some fruit.
I choose NO processed foods.
I choose NO sugar.
I use herbs and spices daily.
Turmeric, ginger, garlic, cinnamon and rosemary all feature regularly in my meals.
I aim to nourish my body rather than simply feed it.
What Helped Me
The biggest shift came when I stopped focusing on pain and started focusing on function.
Instead of asking:
“How do I stop my back hurting?”
I started asking:
“Why is my body behaving this way?”
That question changed everything.
As I improved core activation, movement quality, breathing mechanics and overall strength, my lower back pain gradually became less and less significant.
Today I have a completely different relationship with my body than I did fifteen years ago.
Simple Ways To Start Engaging Your TVA
Try these simple exercises:
The Zip-Up Exercise
Imagine zipping up a pair of tight jeans.
Gently draw your lower abdomen inward.
Keep breathing normally.
Hold for 10 seconds.
Repeat 10 times.
Walking TVA Activation
While walking, lightly engage the lower abdominal wall.
Maintain normal breathing.
Focus on posture and control.
Kitchen Counter Activation
While washing dishes, standing in a queue or brushing your teeth:
- Stand tall
- Engage the lower abdomen gently
- Keep breathing
- Hold for 10-20 seconds
These small moments add up throughout the day.
Why I Started Icarus Body Confidence
The truth is that I never intended to become the person sharing this information.
I’ve always been naturally quiet.
For years I preferred staying in the background.
But eventually I realised something important.
If knowledge stays in your head, it helps nobody.
The more I learned about muscle function, compensation patterns, nutrition and tissue health, the more I felt a responsibility to share it.
Not because I wanted attention.
Because I wanted people to have access to information I wish someone had given me years ago.
I know what it feels like to lose confidence in your body.
I know what it feels like to think pain is simply part of life.
And I know how powerful it is when you finally understand what’s happening.
That is the purpose behind The Icarus Body Method®.
Helping people understand their bodies so they can make informed decisions and build confidence from knowledge.
Frequently Asked Questions
What is the transverse abdominis?
The transverse abdominis is the deepest abdominal muscle layer. It acts like a natural support belt around the spine and abdomen.
Can weak core muscles cause lower back pain?
They can contribute. Reduced core stability may increase demands on surrounding muscles and structures.
Can I train my TVA at home?
Yes. Simple breathing and activation exercises can help improve awareness and engagement.
How often should I train my TVA?
Small amounts daily are often more beneficial than occasional intense sessions.
Does posture affect lower back pain?
Poor posture alone is rarely the entire cause, but posture and movement habits can influence how forces travel through the body.
Does nutrition affect muscle function?
Absolutely. Muscles require protein, vitamins, minerals and adequate energy to function, recover and adapt effectively.
Why does lower back pain keep returning?
Often because the underlying cause hasn’t been addressed. Treating symptoms and understanding function are not always the same thing.
A Final Thought
If there’s one thing I wish somebody had told me fifteen years ago, it’s this:
Pain isn’t always a sign that something is broken.
Sometimes it’s a sign that something isn’t working as efficiently as it could.
The human body is incredibly adaptable.
Muscles can become stronger.
Movement patterns can improve.
Confidence can return.
What started as a search for answers to my own back pain eventually became a much bigger journey into muscle function, compensation, nutrition and human potential.
Today, my passion isn’t helping people achieve a particular dress size or aesthetic goal.
It’s helping people understand their bodies.
Because understanding creates confidence.
And confidence creates freedom.
That’s what The Icarus Body Method® has always been about.
The pursuit of freedom, ambition and the desire to transcend limitations.
If this article helps even one person understand their body a little better than they did before reading it, then it has served its purpose.
About The Author
Helen Thompson is the founder of Icarus Body Confidence and creator of The Icarus Body Method®. Following her own 15-year experience with lower back pain, she developed a passion for understanding muscle function, movement, nutrition and tissue health. Today she helps people better understand their bodies through physiology-led education and targeted muscle activation.
Always consult your GP, consultant or appropriately qualified healthcare professional regarding any medical condition, symptoms, diagnosis, medication, hormone therapy or treatment decisions. Never disregard professional medical advice or delay seeking medical attention because of something you have read on this website.
Individual results may vary, and any discussions relating to muscle function, nutrition, menopause, body composition or wellbeing are intended to support education and informed decision-making rather than replace personalised medical care.