But recently, I found myself on the other side of the table – grappling with my own episode of acute low back pain. It was humbling, wickedly uncomfortable, and at times, challenging to work through. Yet it also became an opportunity to practice what I preach.

I want to share this story not only to show the human side of healthcare professionals but also to highlight what I did (and did not do) to take control of my back pain, guided by the latest evidence about low back pain.

Understanding the Flare-Up

Looking back, the signs were there before the pain really hit. After a long drive home from Edmonton after attending a professional conference all weekend (lotssss of sitting), I noticed my back felt stiffer and achier than usual. A couple of days later, the soreness was still lingering, but I brushed it off – I was so worn down from a busy and demanding month that I barely paid attention. So, when I finally woke up one morning with sharp, localized lower back pain, my reaction wasn’t “where did this come from?” but rather “okay body, I get the message.”

The truth was, I hadn’t been taking care of myself the way I normally would. Sleep had been cut short, meals were more about convenience than nourishment, movement had slipped down the priority list, and even my usual self-care habits – like chiropractic care, massage, and downtime – had been put on hold.

In hindsight, it all made sense. My back pain wasn’t a sign of damage or weakness – it was my body’s way of telling me I was running on empty. And the research backs this up: back pain flare-ups are often more connected to stress, fatigue, changes in activity, and lifestyle factors than to any structural “injury.”¹ Understanding this helped me see the pain not as something dangerous, but as a reminder to slow down, reset, and refocus on my healthy habits.

Practical Steps During Acute Pain

Even amid my acute low back pain episode, I focused on what we now know can help:

• Keep moving, gently.I continued to move – walking, stretching, and gradually moving through daily tasks. I didn’t avoid bending or twisting entirely; I paced myself and stayed mindful. Research shows that gradual, multi-directional movement is safe and can help build resilience, even during a flare-up.¹
• Shift my mindset.I reminded myself that acute low back pain, while incredibly uncomfortable, isn’t dangerous and often improves over time.¹ Maintaining a positive outlook can support recovery, even when the pain is still present.¹
• Prioritize self-care.Sleep, stress management, and staying socially connected became just as important as any manual treatment and exercise rehabilitation approach. I reminded myself that flare-ups are often more linked to stress or activity changes than to new tissue damage.¹
• Stay engaged in meaningful activities.I continued participating in the activities that matter to me – I didn’t take any time off from work, I continued with household tasks, I enjoyed social activities, and I participated in gradual physical exercise. Research shows that keeping up with everyday life, even in small ways, supports recovery and helps maintain function.¹

Choices I Didn’t Make

Just as important as what I did, was what I chose NOT to do:

• Skip unnecessary scans.I didn’t rush for imaging, knowing it wouldn’t explain the pain or predict how I’d recover.¹
• Rely on passive or invasive treatments.Research shows that strong medications, injections, and surgery are rarely needed in most low back pain cases.¹
• Retreat into rest.I’ll admit, the urge to stop moving was strong (stronger than I recall with my last acute episode of low back pain), but I knew prolonged rest could actually slow my recovery.¹ Instead, I scheduled chiropractic and massage therapy appointments to help ease my acute discomfort, so that I could complete my exercises and stretches more comfortably – knowing THAT was going to be the key to getting back to my usual routine.

A Note of Hope

As I write this, I’d say my low back pain has improved by about 95% within a week of the initial flare-up, with each day bringing noticeable progress. And I’m confident it will fully resolve – as most episodes of low back pain do. Beyond my own recovery, this experience has deepened my empathy for patients. Feeling the frustration and vulnerability of back pain firsthand has reinforced why compassionate, evidence-based care matters so much.

If you’re reading this while navigating your own back pain, here’s what I want you to remember:

• Your back is strong and resilient.¹
• Pain does not automatically mean damage.¹
• Gentle movement, a positive mindset, and self-care are powerful tools.¹
• Recovery is not only possible – it’s very likely.¹

As both a chiropractor and a fellow human who’s experienced the sting of low back pain, I want to reassure you: there is hope, and you have more control over your recovery than you might realize.

Living with low back pain doesn’t have to be your normal. Schedule your initial assessment online today and take the first step toward lasting relief and improved movement.