Low back pain is one of the most common musculoskeletal complaints worldwide. Whether caused by lifting, twisting, prolonged sitting, or poor posture, back pain can significantly affect your quality of life. The good news? With the right combination of movement and strengthening, most cases of low back pain can be managed—and even prevented.
In this blog, I’ll share my personal journey with recurring low back pain, including the exercises I use to manage flare-ups, reduce discomfort, and maintain a strong, resilient back.
Understanding Low Back Pain
Low back pain is often due to micro sprains or strains in the muscles, joints, or ligaments of the lumbar spine. This may result in centralised pain or pain that leans toward one side—typically the right in my case.
Common Causes:
- Lifting heavy objects incorrectly
- Sudden twisting movements
- Prolonged sitting or poor posture
- Weak core or gluteal muscles
When these events happen, the body responds with inflammation and muscle spasm, typically peaking within the first 72 hours (3 days). It’s during this time that early management is crucial to recovery.
My Personal Experience With Back Sprains
Over the years, I’ve experienced several episodes of low back pain – most triggered by lifting-related incidents. These injuries were usually sharp and acute, requiring a few days of rest and, at times, anti-inflammatory medications to reduce pain and swelling.
In the early days, I wasn’t entirely sure which exercises would help. However, through trial and error (and help from expert colleagues), I discovered a routine that works for my body. With each flare-up, I refined my approach until I found a reliable method that keeps me moving and pain-free.
What to Do During the Acute Phase (First 3 Days)
If you’re dealing with acute low back pain, the first three days are about gentle movement and inflammation control. Here’s what worked for me and is generally advised for others:
Rest – but keep moving:
- Avoid complete bed rest. Too much inactivity can stiffen your back.
- Gentle walking helps improve circulation and keeps muscles active.
Light mobility exercises:
- Pelvic tilts (lying down, gently arch and flatten the lower back)
- Knee-to-chest stretches (one or both legs)
- Cat-cow stretches for gentle spinal motion
These should be pain-free or only mildly uncomfortable. If any movement causes sharp pain, stop immediately and consult a professional.
Progressing to a Targeted Back Exercise Program
Once the inflammation settles (usually after 3–5 days), the next phase is about strengthening and stabilising the muscles that support your spine. This phase is crucial for long-term back health and preventing future injuries.
My Go-To Back Exercises
Over time, I’ve found two core exercises that immediately reduce tightness and keep my back strong:
1. Prone Press-Ups (McKenzie Extension)
- Lie face-down, hands under shoulders.
- Gently press up while keeping hips on the ground.
- Aim for 10 gentle reps, holding at the top for 1–2 seconds.
Benefits: Encourages spinal extension, reduces disc pressure, and relieves central back pain.
2. Knee Rocks (Lumbar Rotation)
- Lie on your back, knees bent, feet flat.
- Slowly rock your knees side to side in a pain-free range.
- Repeat for 10–15 repetitions each side.
Benefits: Mobilises the lumbar spine and relieves stiffness.
These are my first line of defence when I feel my back tightening. I often do them once or twice daily when I sense an issue coming on.
Why Consistency Matters
Now, even after multiple minor back sprains, I rarely experience debilitating pain. I credit this to knowing exactly what my body needs and staying consistent. My two simple exercises, combined with general fitness activities like walking, swimming, or light strength training, have helped me build resilience.
Additional Preventative Tips:
- Maintain a healthy weight to reduce spinal load.
- Strengthen your core and glutes, not just your back.
- Practice proper lifting mechanics (bend knees, keep the load close to your body).
- Stay active – motion is lotion for your spine.
Accepting That Flare-Ups Happen
It’s important to understand that low back pain flare-ups are common. Research shows that most adults will experience some form of back pain in their lifetime. What matters most is how we respond to the pain, both physically and mentally.
Mindset is Key:
- Don’t panic – most back pain is not serious and resolves with conservative care.
- Avoid excessive imaging or rest unless advised by a healthcare provider.
- Empower yourself with knowledge and movement.
Final Thoughts
Managing and preventing low back pain is a lifelong process, not a one-time fix. With the right exercises and habits, you can reduce your risk of future injuries and live an active, pain-free life.
If You’re New to Back Pain:
Speak to a physiotherapist or healthcare professional before starting an exercise program, especially if:
- Your pain is severe or radiates down the leg
- You experience numbness, tingling, or weakness
- Pain persists beyond a few weeks without improvement
Need Help with Your Back Pain?
At Logan Physio, we specialise in treating low back pain through tailored physiotherapy and exercise programs.
🗓️ Book an appointment today to get a personalised plan that works for your body.
