Low Back Pain: Physical Therapist-Backed Do’s & Dont’s

We’ve all been there—you’re training hard in the gym or doing something as simple as vacuuming when a nagging ache suddenly appears in your lower back. Maybe you even felt a pop before the pain started. You try to push through it, only to make things worse. Naturally, your first reaction may be to lie on the couch and avoid movement altogether. But when you finally get up, your back feels even more stiff and sore.

Trust me—you are not alone.

Low back pain is incredibly common. In fact, estimates suggest that more than 80% of adults in the U.S. will experience it at least once in their lives. It’s the number one cause of disability worldwide and has the highest prevalence of all musculoskeletal conditions.

Despite how alarming these statistics sound, there’s one key piece of information many people never hear:

Acute low back pain has a 90% recovery rate within the first six weeks.In most cases, it resolves on its own.

So what should and shouldn’t you do when dealing with low back pain?

DO:

✔ Take a deep breath. You’re going to be okay.

If you’re feeling anxious about your pain, this is a great time to connect with a Doctor of Physical Therapy for expert guidance and peace of mind. 

✔ Keep moving—especially walking.

Walking is one of the most beneficial activities for acute low back pain (as long as it’s tolerable). Remember: motion is lotion!Staying active helps you avoid the negative cycle of:Rest → stiffness → more discomfort → fear of movement → even more rest.

✔ Modify your workouts—don’t eliminate them.

Notice we said modify, not stop. Unless your pain is severe enough that you truly can’t tolerate exercise (which is when you should see a physical therapist), it’s perfectly okay—and encouraged—to adjust your routine while you recover. A Doctor of Physical Therapy can help guide you on modified training!

DONT’S:

✘ Don’t panic.

Low back pain is very common, and in most cases, it improves on its own. Remember the statistic from above about 90% recovery rate within 6 weeks!

✘ Don’t push through pain.

A general rule of thumb in the rehab world: avoid pushing through pain greater than 4/10. Your body is signaling that you’re reaching your threshold—listen to it.

✘ Don’t rush to get an MRI.

Early imaging can lead to higher costs, unnecessary surgery, increased fear, and a higher likelihood of being prescribed opioids. Most acute low back pain does not require imaging right away.

When It’s Time to See a Trusted Healthcare Provider (Like a Doctor of Physical Therapy):

• Your pain isn’t improving or is getting worse over time.

• You’re experiencing pain, numbness, tingling, or weakness down one leg.

• You keep aggravating your pain during exercise and need help restructuring your training.

• You feel fearful of movement or reinjury and want help breaking that cycle.

If physical therapy and a modified workout routine aren’t producing the outcomes you need, you and your physical therapist can discuss whether it’s time to consult an orthopedic specialist. (This decision is best made with your healthcare team—not Aunt Gertrude, who still has milk from 1952 in her fridge.)

A Final Thought

Your body is far more resilient than you may realize. Your spine is not a fragile structure that needs to be protected from bending, lifting, or twisting. Don’t let anyone convince you that you must permanently avoid certain movements just because they think it’s “unsafe”. At Strive, our philosophy is simple:

Modify > Avoid.

If you’re dealing with back pain and feel overwhelmed, uncertain, or stuck, we’re here to help. At Strive Performance and Mobility in West Ashley, you’ll work one-on-one with a Doctor of Physical Therapy to create a personalized rehab program designed to get you back to doing what you love.

You can reach us through our website or send us a message on Instagram at @strivechs. We’d love to support you on your journey back to strength and confidence!