How to Recover From Back Pain?
The summary … the TLDR:
✔️ Back pain is common and usually not serious.
✔️ Avoid bed rest—frequent, short bouts of gentle movement is key.
✔️ Build up your activity gradually.
✔️ Exercise is safe and helps prevent future flare-ups.
✔️ Scans are rarely needed, but professional guidance can help.
If you’re unsure where to start, physiotherapy is a great first step. At Tall Tree Health, our team is here to help you recover, regain confidence, and move forward—pain-free.
Here’s more on the matter below…
Causes, Solutions, and Steps to Recovery: What You Need to Know About Back Pain
If you’re searching for answers about back pain, you’re not alone. In fact, global searches for the term are at an all-time high. But with billions of results online, how do you know what’s accurate and helpful?
That’s where we come in. At Tall Tree Health, our team of healthcare nerds studies the latest research so we can share reliable, evidence-based insights—helping you recover faster and get back to doing what you love.
Back Pain is Common—and Usually Not Serious
Up to 80% of people will experience back pain at some point in their lives. While it can be frustrating and distressing, the good news is that most cases resolve on their own within 4-6 weeks, sometimes faster, sometimes a bit longer.
In fact, it’s very rare for low back pain to be caused by something serious like a fracture, infection, or cancer—these account for less than 1% of cases.
Why Does Back Pain Happen?
At the root of musculoskeletal injuries like back pain is the balance between load and capacity—in other words, how much physical stress your body can handle versus how much you’re putting on it.
Too Much, Too Soon
Your body has a natural capacity to handle certain physical demands. But when you suddenly exceed that capacity, pain or injury can occur. This is often the result of doing too much, too soon without giving your body time to adapt.
Real-Life Example: Moving Day Back Pain
Imagine you’re helping a friend move furniture into their new apartment. After two hours of lifting and carrying heavy boxes, your back suddenly seizes up with pain.
It’s likely not because something is damaged, but rather because your body wasn’t prepared for the unaccustomed demand. Maybe you haven’t lifted heavy objects in a while, or perhaps stress, poor sleep, or inadequate recovery reduced your ability to tolerate the load.
The good news? Your back can adapt, heal, and regain resilience—with the right approach.
“Motion is lotion (in other words, movement can help with mobility).”
Should You Get a Scan?
Many people believe they need an MRI or X-ray to diagnose their back pain, but research shows that scans are only necessary in about 1-2% of cases. Most of the time, back pain isn’t linked to a single structure, and imaging doesn’t often change the treatment approach.
However, if you’re worried or unsure, visiting a healthcare provider can help determine the best next steps.
Steps to Recovery: What You Can Do
1. Find a Comfortable Position & Stay Calm
Immediately after a back pain episode, try to find a comfortable or tolerable position and take a few deep breaths. Remember: intense pain doesn’t always mean intense injury—your back is strong and capable of recovery.
2. Get Moving—Avoid Bed Rest
“Motion is lotion” when it comes to back pain. While it makes sense to avoid aggravating activities in the first day or two, staying completely still for too long can slow your recovery.
Even gentle movement—like short walks or subtle back exercises (e.g., cat-cow stretches)—can help you feel better. There’s no single “best” exercise for back pain. Instead, find movements that feel tolerable and start there. Do small, short bouts of movement frequently in the day.
3. Gradually Increase Your Activity
As your pain improves, keep challenging your body in small ways:
✔️ Expand your range of motion with gentle stretching.
✔️ Try movements that were previously uncomfortable—you may find they get easier over time.
✔️ Focus on what you can do, not just what still hurts.
Even if discomfort lingers, being able to do more without making things worse is a sign of progress!
4. Remember: Exercise is Safe for Back Pain
Regular movement and exercise are among the best things you can do to help your back heal. The type of exercise doesn’t matter much—what’s important is choosing something you enjoy and starting gradually.
Expect to feel some soreness when you begin—this is normal and simply means your body is rebuilding strength and resilience. Sore doesn’t mean harm!
When Should You Seek Help?
If you’re struggling to manage your pain or finding it difficult to return to your usual activities, it’s a good idea to seek professional guidance.
Everyone’s experience with back pain is different, and a physiotherapist can:
✔️ Listen to your concerns and assess what’s going on.
✔️ Create a personalized recovery plan based on your goals.
✔️ Provide reassurance and expert guidance to help you feel more in control.
Even severe pain can respond well to simple movements—and with a little support from a healthcare professional, you can get back to feeling strong and capable.
