Navigate Your Back Pain: 3 Simple Steps to Fixing Your Low Back Pain!

If you've ever experienced low back pain out of nowhere—whether from rolling out of bed or simply getting off the couch—you know how frustrating it can be. Despite exercising regularly and taking care of your health, back pain can sneak up unexpectedly. So, why does this happen? And more importantly, what can you do about it?

At Active Life Chiropractic, we specialize in helping active individuals like you get back to pain-free living. Let’s dive into the key points to help you navigate your back pain and start moving again.

1. I Just Got Hurt! What Do I Do Now?

Most people immediately turn to rest, ice, heat, or NSAIDs (Non-steroidal Anti-inflammatory Drugs) after a back injury. While this may offer temporary relief, it’s not always the most effective long-term solution. The true key to recovery is movement.

Why Movement Matters

When you get hurt, it might feel natural to avoid moving, but staying active—even with simple, low-intensity movements like walking—can actually speed up the healing process. It helps stimulate blood flow, reduces stiffness, and prevents muscle atrophy, all of which are crucial for recovery.

Even if walking seems hard at first, start with small increments and build your tolerance. The goal is to move soon, but don’t push yourself beyond your limits.

2. Why Did I Get Hurt?

Low back pain can be caused by several factors, ranging from stress and lack of sleep to poor nutrition and posture. Even active people who work out regularly can experience back pain, making it important to assess all contributing factors.

Your back pain may not always be a sign of a major issue. If you didn’t experience a traumatic injury, factors like lifestyle habits, mental health, and body mechanics might be the culprits.

3. How Can I Fix This?

Now, let’s get to the fun part—fixing the pain and getting back to the activities you love. Start with simple core stabilization exercises and gradually increase the intensity of your movements. You don’t need to jump into heavy lifting right away. Take it slow and steady!

3-Step Recovery Plan:

  • Step 1: Begin with light walking. Walking is essential to regain mobility, reduce stiffness, and keep your body moving without putting excessive strain on your back.

  • Step 2: Reintroduce activities you love at a lower intensity. Frequent rest breaks are key to avoid overloading your back too soon. Progress slowly, and don’t rush!

  • Step 3: Gradually increase intensity or load by 5% each week. Whether it’s running, lifting, or daily chores, slowly rebuilding strength will help you avoid re-injury.

Bonus: Exercises to Add to Your Day!

Here are a few movements to consider incorporating into your daily routine:

  • Core stabilization holds: 3 sets of 15-20 seconds to start, progressing as needed.

  • Focus on quality over quantity—good form and consistency are crucial for long-term success.

For more helpful content on back pain relief and exercise tips, follow our social media and book an appointment below!

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Dynamic Neuromuscular Stabilization (DNS): The Key to Long-Lasting Movement Health

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Welcome to Active Life Chiropractic: Rapid City’s Experts in Movement and Wellness