Lower back pain recovery program
If you’ve never had back pain, it’s hard to understand just how much it can take over your life, physically and mentally. Having dealt with it myself from a young age… I get it!
Sometimes it’s the simplest, most innocent movement that sets it off, leaving you suddenly unable to sit, stand, or function. It can feel overwhelming and even a little scary, but you will recover.
Here’s what to do:
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Stay calm and get comfortable. Your body is built to heal, let it do its job.
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Apply ice (don't freeze) to help reduce inflammation and quiet the brain’s overprotective response, which often tightens everything up to stop further damage.
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Book in with me 2–3 days after the injury. That’s usually enough time for things to settle a bit, especially if you’ve been icing regularly.
I promote a simple 3 session plan to get you back on track:
Session 1
We’ll assess the injury, start hands-on treatment to ease surrounding tension, and get you moving gently. You’ll leave with simple stretches and light “homework” just 5 minutes twice a day to kickstart your recovery.
Session 2 (5–7 days later)
By now, you should feel more mobile and confident. We’ll continue treatment and introduce a simple mobility program to help prevent future flare-ups. This session is key, I’ll give you the tools to stop your back from slipping backwards.
Session 3 (another 7 days later)
If you’ve been doing your homework, we’ll likely be chatting about when it’s safe to return to your sport or daily activities. We’ll do a final treatment and head into the gym next door for strength and conditioning, this is where we make you bulletproof.
This plan works whether your back pain is acute (sudden) or chronic (long-term). In fact, long-term back issues often improve dramatically with the right combination of movement, education, and support. From personal and professional experience, I know how important it is to understand your back and how to look after it. That’s what I’m here for.
