Navigating Low Back Pain: A Personal Perspective

I get it—low back pain, even for just one day, can be incredibly frustrating. I’m experiencing it myself today, and it’s a reminder of just how easy it is to fall into a mental spiral when things don’t go as planned, especially with training.

What’s important to remember is that pain doesn’t always mean something is seriously wrong. Sometimes, it’s not about a single incident but rather an accumulation of small stressors on the body. Low back discomfort can be influenced by lifestyle factors, such as:

• Dehydration.

• Poor sleep the night before.

• Prolonged sitting or standing.

• Multiple days off from training.

  
  

As an athlete and physical therapist, I know how tempting it can be to push through discomfort. But today, I took a step back. Instead of forcing my usual routine, I modified my movements, focused on what felt good, and prioritized self-care. It wasn’t about giving up; it was about adapting.

If you’re dealing with nagging back pain, here are a few tips that can help:

• Avoid staying in one position for too long—change positions frequently.

• Incorporate light walks and mobility work (movement helps!)

• Continue strength training, but modify tempo, depth, and weights as needed.

• Use tools like heat, hydration, and extra rest to aid recovery.

One of the most important lessons I’ve learned—and continue to remind myself—is that pain is often temporary and doesn’t necessarily mean there’s damage. It’s okay to adjust, listen to your body, and give yourself grace in the process.

If you’re struggling to manage a nagging injury on your own, don’t hesitate to reach out. I’m always here to help—book a discovery call, and let’s find a way forward together.

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