If you’ve had back pain for a while, you’ve probably cut back on things you used to do because you’re worried about making it worse. You might have stopped exercising, or you shut everything down when your back flares up and wait for it to pass. Even after it settles, you might stay cautious and move less than you’d like.
That’s a very common response, and it makes sense. But over time, it can mean doing less and less while still getting flare-ups.
What That Pattern Can Look Like
We recently worked with a patient who had been doing exactly this for over 10 years. He’d given up most of his exercise routine out of fear that exercising would make things worse.
Early in care, we found a few movements that helped his back feel better quickly, and over time we slowly progressed back to a more normal exercise routine.
Then one day his back was feeling great, so he did a little more physical activity than he was prepared for, and it flared up. We went back to those same movements, and he felt better.
The Shift That Mattered Most
That was the first time a flare-up didn’t mean stopping for him. It may seem small, but it was a significant internal shift in how he perceived his pain, and the first time he felt truly in control of the situation.
At this point his flare-ups are significantly less frequent, and they don’t take over his day when they happen, all while he’s more active than he’s been in 10 years. Every case is different, but a major part of that change was how he thought about flare-ups.
Three Ways to Think About Your Flare-Ups Differently
If you think this may be helpful for you too, here are a few ideas that might change how you see yours.
A flare-up usually has a reason. It often comes after you fall out of your routine with travel, the holidays, or a busy stretch at work, or after doing more than your body was ready for. It’s a sign that something changed, and it doesn’t mean you’ve lost your progress. Looking back at the week or two before a flare-up can show you a pattern you might otherwise miss, like a long drive, a new workout, or a few days of poor sleep.
Expect them. Almost everyone with back pain will have a flare-up at some point, and that includes us. If you know one will probably come, it’s less scary when it does. A flare-up you were expecting feels like a bump in the road. One you weren’t expecting can feel like proof that you’re back to square one.
Shutting everything down isn’t the only option. For a lot of people, the right kind of movement is part of what helps them feel better and get back to their normal routine without fear of losing everything they enjoy taking part in. That might look like a shorter walk, a lighter workout, or a few movements you know tend to ease things for you, depending on the day. What’s tolerable varies from person to person, so it helps to pay attention to how each movement feels during and afterward.
Building Habits That Hold Up on the Hard Days
Quick fixes rarely last when pain keeps returning. A better goal is developing habits and strategies that let you take care of your physical health, so the inevitable aches and pains don’t rob you of your quality of life.
That could mean staying consistent with your routine through busy seasons, adjusting your training when something changes instead of stopping altogether, and having a few go-to movements you trust when your back acts up. Over time, that kind of plan tends to matter more than finding any single exercise or treatment.
When a Flare-Up Needs a Closer Look
Most flare-ups follow a familiar pattern, but not all of them do. If a flare-up feels very different from your usual, or comes with numbness, weakness, or changes in bladder or bowel control, get it checked right away.
Frequently Asked Questions
Should I stop exercising when my back flares up?
Not necessarily. For many people, shutting everything down isn’t the only option, and the right kind of movement can be part of getting back to normal. What’s appropriate depends on your situation, so it helps to pay attention to how each movement feels.
Why does my back keep flaring up?
A flare-up often comes after a change, such as falling out of your routine during travel, the holidays, or a busy stretch at work, or doing more than your body was ready for. Looking at what changed beforehand can help you spot a pattern.
Does a flare-up mean I’ve lost my progress?
Usually not. A flare-up is often a sign that something changed, not a sign that you’re back at the beginning.
Is it normal to have flare-ups with back pain?
Yes. Almost everyone with back pain will have a flare-up at some point. Expecting them can make them feel less alarming when they happen.
How can I be more active without triggering flare-ups?
Progressing gradually usually helps. Increasing activity a little at a time gives your body time to adapt, and having a few movements you know tend to ease your back gives you a plan if it does act up.
When should I see someone about a back flare-up?
If it feels very different from your usual, or comes with numbness, weakness, or changes in bladder or bowel control, get it checked right away. It’s also worth getting help if flare-ups keep limiting what you do.
If Flare-Ups Keep Cutting Into Your Routine
If flare-ups keep pulling you away from the things you enjoy, it may be worth looking at what’s contributing and building a plan for the hard days. At Momenta Chiropractic, we work with people around Bryn Mawr, the Main Line, and Philadelphia who want to stay active through the ups and downs of back pain. If you’d like help figuring out what a flare-up plan could look like for you, reach out and we’ll be glad to take a look.
