One of the most frequent — and understandable — mistakes I see people make when dealing with back pain (or any acute injury, for that matter) is pushing too hard, too soon.
We’ve all heard the advice: “Keep active.” And yes — that’s absolutely true. Staying mobile is important. Resting in bed for days on end is rarely helpful and often makes things worse.
But here’s the catch: When tissues are irritated or injured, they’re more sensitive than usual. That doesn’t mean they’re permanently damaged — but it does mean they need some careful handling.
Here’s what that looks like in practice:
1. Adapt, Don’t Avoid Completely stopping all activity isn’t the goal — but neither is charging ahead with your usual workouts or routines. Modify movements that aggravate your pain, and find ways to keep moving in ways that feel manageable.
2. Let Pain Be Your Guide (Not Your Limit) Some discomfort is okay, especially if it settles quickly after movement. But sharp, worsening, or lingering pain usually means you’re asking too much, too soon. Tune in and adjust.
3. Gentle > Intense (Early On) in the first few days of a flare-up or injury, think about movement as a way to signal safety to your body. Slow, rhythmic movements — like walking or gentle mobility exercises — can reduce stiffness and promote healing without irritating the area further.
4. Think Progress, Not Perfection Recovery is rarely a straight line. You might have better and worse days — that’s normal. The key is to gradually do a little more over time without overwhelming the system.
The bottom line?
Rehabilitation is a balance between movement and sensitivity. With the right approach, you can stay mobile and support your recovery without pushing yourself into a setback.