In this episode of the Freedom Family Chiropractic podcast, Dr. David Ridos breaks down why back pain is far more preventable than most people realize. Rather than waiting for pain to strike, Dr. Ridos walks listeners through practical, easy-to-implement daily habits that support a healthy spine. From movement and posture to the small choices we make throughout the day, this episode covers the key factors that add up over time. Whether you’re currently dealing with discomfort or simply want to get ahead of it, this episode gives you the tools to take control of your spinal health.
Hey there, and welcome back. I’m Dr. David Ridos, and you’re listening to the Freedom Family Chiropractic podcast, coming to you from right here in Weston, Florida. Today we’re talking about something that affects just about everyone at some point in their life — back pain. And more importantly, we’re talking about how to prevent it before it ever starts.
Now, here’s the thing. Most people think back pain just happens to them. Like it comes out of nowhere. But the truth is, back pain is usually the result of small habits — things we do every single day — slowly adding up over time. The good news? That means small changes in those habits can make a huge difference.
So let me break this down for you with some simple things you can start doing today.
First — let’s talk about how you sit. Most of us spend a big chunk of our day sitting. At a desk, in a car, on the couch. And when we sit for long periods of time, especially with poor posture, we put a tremendous amount of stress on the lower back. The discs in your spine, the muscles, the joints — they all feel it.
Here’s what I want you to try. Set a timer on your phone every thirty to forty-five minutes. When it goes off, stand up. Walk around for just two or three minutes. Maybe do a gentle stretch. That simple act of breaking up your sitting time can dramatically reduce the strain on your spine. Your back was designed to move — not stay locked in one position for hours.
Now, here’s something I hear a lot in my office. People tell me they sleep fine, but they wake up with a stiff, achy back every single morning. And a lot of the time, it comes down to sleep position. Sleeping on your stomach is really tough on the lower back and the neck. It puts your spine in an unnatural rotation for hours at a time. If you’re a stomach sleeper, I know it’s hard to change — but even placing a pillow under your hips can take some of that pressure off. And if you sleep on your side, tucking a pillow between your knees helps keep your hips and spine aligned overnight.
The third thing I want to talk about is movement — and I don’t mean you need to run a marathon. I’m talking about gentle, consistent movement throughout your day. Walking is one of the best things you can do for your spine. It engages the muscles that support your back, it promotes circulation to the discs, and it keeps everything moving the way it’s supposed to. Even a ten to fifteen minute walk in the morning or evening adds up over time. Consistency is what matters here, not intensity.
And then there’s hydration. This one surprises people. The discs between your vertebrae — they have a high water content. They rely on you staying hydrated to maintain their height and their ability to absorb shock. When you’re dehydrated, those discs can lose some of that cushioning. So drink your water. It sounds simple because it is.
Here’s the practical takeaway. Set that timer and break up your sitting. Check your sleep position tonight. Get outside for a short walk. And drink more water. None of this requires a gym membership or special equipment. It’s just about being a little more intentional with your everyday habits.
Now — if you’re already dealing with back pain, or if you’ve noticed that stiffness just isn’t going away no matter what you try, that’s your body asking for a little extra attention. Don’t wait until it becomes a bigger problem. Come in and let us take a look. At Freedom Family Chiropractic, we’re here to figure out what’s going on and put together a plan that’s specific to you.
We’re located right here in Weston, and we would love to see you. Give us a call, visit our website, or stop by. We make it easy to get started.
Thank you so much for tuning in today. I hope you found something useful in here that you can take with you. I’m Dr. David Ridos, and we’ll see you next time.
Dr. Ridos is knowledgeable, professional, and genuinely cares about helping patients feel their best. He takes the time to listen, explains everything clearly, and provides excellent chiropractic care. I always leave feeling better and highly recommend Freedom Family Chiropractic to anyone looking for quality care!
Freedom Family Chiropractic is amazing. Dr. David and the team are welcoming, knowledgeable, and take the time to make you feel comfortable from the moment you walk in. You never feel rushed, and it’s obvious they truly care about helping people improve their health. The office has a great atmosphere, and the whole experience is always positive. Highly recommend!
Professional and fantastic environment for the entire family. Very few chiropractors offer this kind of service (and I have tried several since 2001).
The flexibility to make an appointment is outstanding! Specially if you are a busy homepreneur like me.
Professional and fantastic environment for the entire family. Very few chiropractors offer this kind of service (and I have tried several since 2020).
The flexibility to make an apppintment is outstanding!
I came across Dr. David Ridos and his practice Freedom Family Chiropractic while on Instagram a few weeks back. It came at a time when I was suffering from back pain and a stiff neck. I took advantage of the new patient offer and I'm glad I did. The initial consultation with Dr. Ridos was very thorough and he explained the process every step of the way. I have noticed my range of motion has improved tremendously and my back pain and stiff neck has improved with only a few visits. Dr. Ridos and his front staff Emma and Ashley are very friendly and treat you like family.
2/12/2026: My recent visit was fantastic. I walked in feeling stiffness in my neck and mid back and walked our feeling refreshed. Thanks again Freedom Family Chiropractic!
3/19/2026: I came in for my routine maintenance adjustment even though I was feeling good. Thank you Dr. David.
6/19/2026: routine maintenance adjustment. Feel great, improved posture. Great experience as always.
Joel Espelosin (Jojothemortgageguy)06/15/2026 14:31:42
Great experience at the office, Dr. Ridos has great hands! Front desk is awesome super friendly and attentive. Been to many chiropractors in the past. He understands the spine and adjusting. Highly recommend.
It's been a great experience seeing with Dr. David for over two years. We started by addressing some painful sitting-related issues, and now we're focused on maintenance and staying healthy. Getting adjusted after long-distance runs or intense gym workouts always helps me recover better and feel ready for the next challenge.<br><br>As an added bonus, the quick chats about hockey are always enjoyable! Thanks, Dr. David, for the excellent care and support over the years.
I have been a patient of Dr Krost office in Plantation office for a few years and I am extremely grateful for all the support and help that Drs and staff have provided me with a good attitude, understanding and helpful information. Thank you to all of you!<br>Dr Alicia Rodriguez can’t thank you enough for all the caring and support you’ve given me during hard times you are truly amazing.
I came across Dr. David Ridos and his practice Freedom Family Chiropractic while on Instagram a few weeks back. It came at a time when I was suffering from back pain and a stiff neck. I took advantage of the new patient offer and I'm glad I did. The initial consultation with Dr. Ridos was very thorough and he explained the process every step of the way. I have noticed my range of motion has improved tremendously and my back pain and stiff neck has improved with only a few visits. Dr. Ridos and his front staff Emma and Ashley are very friendly and treat you like family.<br><br>2/12/2026: My recent visit was fantastic. I walked in feeling stiffness in my neck and mid back and walked our feeling refreshed. Thanks again Freedom Family Chiropractic!<br><br>3/19/2026: I came in for my routine maintenance adjustment even though I was feeling good. Thank you Dr. David.
I went in thinking it was going to be the same routine just a different doctor however I was wrong Dr.Rios has been amazing and his chiropractic care has really made a difference in life so much Improvement so glad I found him when I did.
Dr David Ridos is amazing in every sense. Not only is he extremely knowledgeable of the human body, how nerves, joints, bones, and everything connects, but he knows just how to solve our body’s issues and maintain us pain free! Thank you, Dr David!
I can’t say enough great things about Dr. David! From the first visit, I felt completely confident in his knowledge, skill, and care. He took the time to listen and made sure I was comfortable every step of the way.<br><br>The adjustments were precise, effective, and tailored to what my body actually needed. I’ve noticed such a difference in how I feel and move since starting care! If you’re looking for someone who genuinely cares and knows exactly what they’re doing, I highly recommend Dr. David!
I went to Dr. Ridos with lower back and nerve pain along my left leg. I was unable to sleep and sit without pain.<br><br>I completed a treatment plan and I am back to normal activities. Its the best decision I have made. The office has all the advanced equipments. My favorite was the decompression machine. I highly recommend Dr Ridos services.
Dr. David is one of the best! He understands the connection between the nervous system and whole body wellness. His treatment approach aims for sustainable health optimization, not just quick fixes. His adjustments are gentle but effective. He takes time to know you as a person and answer questions. For the quality of care you receive, the pricing is very affordable. I've found my new home for chiropractic care!
I’ve had such a great experience here! Dr David is incredibly skilled and attentive, and I’ve seen amazing results since starting treatment. The staff is absolutely fantastic, friendly, professional, and always welcoming. They make every appointment smooth and enjoyable. Highly recommend to anyone looking for quality chiropractic care and a team that truly cares about your well-being!
I started coming to Freedom Family Chiropractic - Weston in November 2025, and I really like it here.<br>The staff is very attentive and professional. The office is always clean and cozy, which makes every visit comfortable.<br>During my first visit, I had a full examination. Everything was explained to me in detail — what the problems were and how we would work on them.<br>I am currently going through therapy. I am not fully healthy yet, but I am moving toward my goal. I understand that this is a process, and I’m happy with the progress so far.
I’m a Dr of Chiropractic from Shelby Township, MI and am in Weston snowbirding. I walked into Dr. David’s office and met Ashley and Jay at the front desk who very comfortably welcomed my wife and I. I needed to get adjusted and Dr. David Ritos took me right in. Being a chiropractor, who travels a lot I try to find other colleagues who will adjust me. Dr. David was fantastic. He took me in specifically adjusted every area of my spine that needed to be taken care of. It’s so nice to know that I found a Chiropractor so good in a home away from home. I highly recommend him. He was fantastic.
Very kind staff and I had an amazing treatment with Dr David. He made sure to target everything I needed to feel better and be able to optimize my health for my time there! Highly recommend!!!
Their approach is simple and grounded in supporting the body’s natural ability to heal and function. Rather than overcomplicating things or pushing unnecessary treatments, they focus on realigning the spine and improving overall body health in a sustainable way. You can tell they genuinely care about long-term well-being, not just quick fixes. Highly recommend for anyone seeking a more natural and thoughtful path to health.
This office is amazing! From the moment you walk in you’re greeted by the awesome young lady at the front desk. The Dr is great, with so much information and a true willingness to help his clients. Truly a special office
Great chiropractor, highly recommend them. Professional, friendly, and very knowledgeable. Dr. David Ridos took the time to really listen to my concerns, explained solutions clearly, and made sure I felt comfortable. I felt relief after just a couple visits.
The Gold Standard. Dr. David Ridos is a gifted Doctor that is committed to excellence in all aspects. His no nonsense results oriented approach is tried and true! Highly Reccomended!
I’m having an amazing experience at Freedom Family Chiropractor. The team is professional, welcoming, and truly invested in helping their patients. The price is great compared to other places I’ve been, and the treatments have already made a big difference with my condition. I feel better every week. Highly recommend!
I have been going to Freedom Family Chiropractic for a few months now and the results are great. The staff and service are great! Would recommend if you live in the area.
I’ve had a great experience with Freedom Family Chiropractic and Dr. Ridos. Emma is incredibly communicative and brings the kind of positive energy everyone could use every day. The entire space has a great atmosphere — welcoming, upbeat, and supported by the thoughtful use of technology that enhances both the experience and the results.<br><br>They take the time to assess your individual needs and build a custom game plan that not only helps with short-term challenges but also supports long-term lifestyle improvement. I’ve really felt the difference by staying consistent with my visits. I use both the decompression table and regular adjustments, and the combination has been excellent.<br><br>I’d highly recommend Freedom Family Chiropractic to anyone looking for personalized care, positive energy, and a modern approach that truly makes an impact.
Tuve un problema de hombro congelado y estuve yendo a terapias sin ninguna mejoría. Después encontré al Dr. David y todo cambió, sentí que estaba yendo con alguien que sabía como ayudarme, en poco tiempo logré mover mi hombro. La atención es muy personalizada. Me he sentido tan bien que seguí yendo más que como un tratamiento, como una rutina de bienestar. Dr David es extremadamente profesional, siempre con una sonrisa y un comentario positivo. Emma también es muy amable y atenta. Más que un consultorio pareciera que llegas a un lugar entre amigos. Lo recomiendo 100%
Excellent care and great results! Dr. David @Freedom Family Chiropractic is skilled, kind, and really takes time to address your specific needs. I feel better every visit and his staff is phenomenal. Great customer service — highly recommend!
I have been dealing with migraines, neck pain, hip pain, sciatica, and lower back pain for quite some time, and it has been a constant struggle to find relief. I came across Dr. Ridos, and I am astounded by his knowledge and expertise. From the very first visit, he took the time to understand my concerns, explain the underlying issues, and create a personalized treatment plan.<br>I went to him from the very beginning of my pregnancy to the very end, and his care made such a difference in managing my hip pain and sciatica throughout that time. His adjustments and techniques have provided noticeable relief. I feel better, move better, improved mood, etc,.!<br>I cannot recommend Dr. Ridos enough, he truly cares about his patients and their well-being! :)
This chiropractor's office is one of the best ones that I have been to in a long time. The staff is incredible with up-to-date equipment. The doctor is very knowledgeable. The prices are pretty affordable. You can’t really put a price on your health. And this facility offers memberships that was the best part for me, the best part for me<br>~Jam
I started treatment a few months ago and the difference since then has been astounding. My first visit I came in with severe pain in my neck and was desperate for relief. Dr. Ridos was great from day one; he listened and then he took time to really educate me on why I was hurting and his recommended treatment plan. Both Dr. Ridos and Emma in the front have been so warm, welcoming and flexible with my busy schedule throughout my treatment. I highly recommend Freedom Family, I know they’ll take good care of you!
“I’ve seen remarkable improvement in my cervical and general spine alignment and overall health thanks to my chiropractor’s expertise and care. Their professionalism and attention to detail have had a lasting impact. I highly recommend their services.”
Just glad to make the choose, to visit Freedom Family Chiropractic, for long time I knew that I needed to get a chiropractic help. Well glad I did from day one I been feeling a lot better, my back pain is gone feel more motivated now that I can do many things, bending exercises yard work ect, including getting a much better sleep.<br>Thank you Dr. David..!
I’ve had an excellent experience at this chiropractic office. From the moment I walked in, the staff was welcoming, professional, and attentive. Dr. Davis takes the time to listen and truly understand the pain or discomfort you’re experiencing, and their treatments are both efficient and effective. Each visit leaves me feeling noticeably better, and I appreciate how focused they are on not just relieving pain in the moment, but also helping with long-term wellness and mobility. The office runs smoothly, with minimal wait times and a calming environment that makes every appointment stress-free. I would highly recommend this practice to anyone looking for quality care and real results.
I can’t recommend Freedom Family chiropractic enough. Me, my husband, and my infant son all see Dr. Ridos. He’s very skilled in adjustments for everyone. Other chiropractors have had difficulty adjusting my husband who is 6’1 215lbs athletic build, Dr Ridos adjusts him with no problem while also being delicate enough with my infant son. My son is sleeping and eating better and his digestive issues have subsided. I frequently get SI joint pain and stiffness in my thoracic and both have been resolved since starting at Freedom Family chiropractic a couple months ago. We don’t use them but the office has 3 decompression machines, which I know are so helpful to others with herniated or bulging discs and not all chiropractors have these machines. The front desk admin Emma is so kind and a breath of fresh air. And last but not the least, the most important aspect for me, they are so incredibly flexible. Appointments can be tough for me right now with 2 young children at home but they are always willing to accommodate my changing schedule without ever making me feel bad about the last minute changes. If you’re in the west Broward area and in need of a chiropractor, freedom family is the right choice.
Excellent service during all my sessions. I had to go there after a car accident, and my improvement was noticeable and very fast. David was very friendly throughout, and best of all, his treatment was highly effective. Thank you so much, David, for everything!
We are thankful for Dr. David. He's helping my son to feel better not only physically but emotionally the way he talks to him and advice and tips he shares with my teen very helpful. He goes above and beyond caring for his patients. Going 2 times a week happy to see my son feeling better physically and emotionally. 100% recommended!
Started seeing Dr. David a few months ago and it’s honestly the best decision I’ve made for my wellness. After a recent accident, I wouldn’t trust anyone else with my chiropractic care. Grateful for hands that heal.
My experience has been very positive and the treatment has made a difference. There is flexibility with the appointment times, which has been very helpful to me.
