A few weeks ago, I did something a lot of us do when we’re feeling strong and motivated: I stacked a 5K run with a full-body dumbbell workout. Everything was going great—until halfway through a set of renegade rows, I felt something weird happen in my back. It wasn’t super painful at first, but by the next morning, I could barely move. My lower back was stiff, sore, and tight. Sound familiar?
To figure out what I should have done—and what to do next time—I reached out to a physical therapist, an osteopath, and a chiropractor. Interestingly, they all gave similar advice, even though they work from different angles.
Here’s a breakdown of what to do right after your back flares up, what to focus on during recovery, and how to prevent it from happening again.
Step 1: What to Do Right When Your Back Goes
First rule: Stop what you’re doing.
That sharp or odd feeling in your back is your body’s way of saying, “Hey, something’s off.” According to Dr. John Gallucci Jr., a physical therapist, the smartest move is to stop immediately and not try to “push through” the pain.
Apply ice, not heat (at least at first).
Ice is your best friend in those first 48 hours. It helps calm down inflammation. Use it two or three times a day for 15-20 minutes, says chiropractor Dr. Haley Ray. Just give your body time to warm back up in between sessions.
Keep moving – gently.
Osteopath Matthew Martin says the biggest mistake people make is lying completely still for too long. Some rest is fine, but don’t stay stuck on the couch for days. Do small, gentle movements within a pain-free range to avoid muscle stiffness or spasms (a natural reaction called “muscle guarding”).
Quick Tip: Avoid heat during the first 48 hours if the area feels hot and irritated. Save the heat for when stiffness kicks in later.
Step 2: Easing Pain in the Days That Follow
Once the worst of the pain passes—usually after 2 days—it’s time to start reintroducing very light movement.
Start slow with light stretching.
Simple moves like lying on your back and gently pulling your knees to your chest or lying on your belly and propping yourself up on your elbows can help. These are part of what’s known as the McKenzie Method—a series of exercises designed to restore mobility and reduce pain in the lower back.
Listen to your body.
If movement feels okay and doesn’t increase your pain, keep going. But if the pain shoots down your leg, you might have a pinched nerve (called radiculopathy), and that’s a sign to pause and consult a doctor.
A good rule of thumb:
- Pain less than 3/10 that improves as you move = probably safe.
- Pain that gets worse or shoots into your leg = stop and get checked out.
Don’t avoid movement completely.
Gallucci emphasizes that long periods of rest can slow down healing. Instead, keep up with light, pain-free activity and begin to strengthen your core and posture muscles as you’re able.
Step 3: Preventing It from Happening Again
Once you’re out of the woods, it’s time to rebuild and protect your back for the future.
Focus on core strength.
All three experts agreed: A strong core is your best defense against future back injuries. That doesn’t mean doing 100 sit-ups a day. It means training the deep abdominal and back muscles that keep your spine stable.
Check your form—and your limits.
Think about what led to the injury. Was your workout too intense? Did your form break down when you got tired? As osteopath Martin puts it, sometimes injuries come from imbalances, like poor hip mobility, that force the back to work too hard.
Ask for help.
A good coach or physical therapist can help you identify weak points in your body or poor movement patterns that set you up for injury. This is especially helpful if your injury came from an exercise like squats, deadlifts, or rows.
Move smart in daily life.
It’s not just about workouts. Poor posture, bad lifting habits, or long hours of sitting can all strain your back. So be mindful throughout your day.
Physio, Osteo, or Chiro – Who Should You See?
Here’s a quick breakdown of how each expert approaches back care:
- Physiotherapists help you recover function and strength over time. Expect a mix of hands-on treatment and exercise plans.
- Osteopaths look at the body as a connected system. They may treat imbalances in other areas (like hips or ankles) that affect your back.
- Chiropractors focus mainly on spinal alignment, using quick adjustments to relieve pressure and improve function.
They may use different tools, but they often work together or overlap in many areas of back care.
Final Thoughts: Don’t Rush It
Back injuries are frustrating, especially if you’re active, but with the right steps, most people can recover fully and come back even stronger. Respect your body’s signals, ease into movement, and once you’re ready, build strength to avoid a repeat of the issue.
And next time you plan a big workout, skip the double bill of a 5K plus full-body dumbbell training. Your back will thank you.