What to Do After You Hurt Your Back:
My Real-Life Recovery Process
This year I hurt my lower back while lifting. As a physical therapist, the idea of this used to be something that could have created a sandstorm of shame and fear inside my mind. Imagine the financial advisor who filed for bankruptcy or a chef who overcooked the chicken...
“This isn’t supposed to happen to me!”
“What will people think of me?”
“How serious is this?”
“I’ve worked so hard to get here, I felt so good, whyyyyyy did this happen?”
After reflecting on the events that led up to this injury and maintaining my calm in real time, I realized that this experience was quite pleasant compared to some of my past injuries.
I interrupted my rumination within moments (instead of days).
I didn’t increase my stress more by wallowing, complaining about it, or bringing it up in my day to day conversations.
I was careful in how I spoke about myself and my injury by not using permanent language …i.e. “Why does this always happen… I’ll never feel quite right, etc”.
We all know when you’ve trained consistently for years that aches, pains, and injuries will happen. It’s truly part of it. The way we handle them, the way we pay attention and make adjustments is what makes all the difference in being able to continue training and continue life in the way we want.
The goal is that we prepare and prevent them in every way possible.
I’ve learned how to ask for help and lean into my support system. I’m doing the work to heal my mind and body. Staying curious and giving myself compassion. Interrupting the negative, not-so-helpful thoughts with TRUE and VALID statements...
“I am human. I’m allowed to make mistakes.”
“What people think of me is none of my business.”
“I’m privileged to have the knowledge, skills, and resources to make a full recovery.”
“I’m grateful that I’ve gained strength and confidence through consistent training.”
I’m choosing to use this experience to teach others. I’m a professional who helps people avoid injury FOR A LIVING and I still struggle. I struggle with the same things you do. I struggle to listen to my own body cues. I struggle to LET go. To let go of the weight, the reps, the time, the speed, all of it.
I struggle in getting hung up on checking the boxes (IYKYK) instead of checking in with my mind and body.
If you’re struggling, or have in the past, I can only imagine how much more difficult this is for you without knowing what I know. My hope is that by sharing some real life events that have happened to me (a physical therapist, an avid gym goer, a single mom) and how I handle them will help you release the pressure valve a bit and find some grace for yourself when you’re going through something that interferes with your planned exercise routine or program.
Back in February I was doing a box squat; nothing I hadn’t done before. I was feeling strong; so strong in fact that I had the idea of flipping the box and taking it from 16” to 14” so I’d squat 2” deeper. On the 3rd rep, of a 5-rep set, as I worked to ascend out of my squat I felt it. My back muscles tightened up and I already knew. This is a legit back strain and not a rep gone slightly wrong. I racked the bar and paused, taking a moment to take some full diaphragm breaths and check my mind. The thoughts slowly crept in (along with some choice words): “Why did you flip the box” “Why did you push yourself to go deeper/do more” “I’ve been feeling so good, why did this have to happen”
Years ago, early in my strength training journey, an injury like this would have sent me into a complete spiral. I would have spent days or even weeks questioning everything: my training, my body, my choices. But now, after years of work, growth, and practice, I’ve learned that these moments don’t define me. They’re simply part of being human, part of being active, and part of living in a body that I ask a lot of.
The difference this time wasn’t that I avoided injury altogether; it’s that I didn’t overreact. I took a breath, calmed my mind, and leaned into what I know works. That’s what I want to share with you here: my personal recovery process and the same protocol I’d recommend to anyone navigating the first few weeks after an acute back incident.
Step 1: Stop, Breathe, Reframe
When I felt the twinge in my back mid-lift, I stopped immediately. Instead of pushing through, I racked the bar, paused, and breathed. My brain was flooded with self-critical thoughts, but I quickly anchored myself in the truths that I’ve worked hard to internalize:
Injury doesn’t mean failure.
I am human, and I’m allowed to make mistakes.
This is temporary.
I have the resources and support I need to recover fully.
This reframing is crucial. The way you think about your injury absolutely sets the tone for your recovery.
Step 2: Move With Intention, Not Avoidance
After an acute back injury, everyday tasks like laundry, dishes, or even sleep can feel overwhelming. However, avoiding all movement isn’t the answer — intentional movement is.
Here’s what helped me:
Half-kneeling for chores: Folding laundry from this position reduces spinal strain.
Using support in the kitchen: A small stool or block helps minimize awkward reaching while doing tasks like the dishes or cooking.
Sleep adjustments: A pillow under my knees (if on my back) or between my knees (if on my side) improved rest and reduced morning stiffness.
Healing doesn’t mean stopping. It means moving smarter and a bit more cautiously. Remember this phase is temporary.
Step 3: Control the Controllables
The foundations of recovery aren’t glamorous, but they’re powerful:
Hydrate: Water fuels cellular repair and reduces inflammation.
Nourish: Prioritize protein, colorful fruits/veggies, and minimize inflammatory foods.
Regulate: Gentle breathwork, PEMF therapy, and quality sleep calmed my nervous system; because healing is as much mental as it is physical.
Step 4: Gentle Early-Stage Exercises
Once the initial soreness settled, I added two simple, highly effective exercises:
90-90 Supported Diaphragm Breathing
Legs supported on a chair, hands on my ribs, slow inhales through the nose, full exhales through the mouth. Just a few minutes calmed my nervous system and reduced protective muscle tension.Pelvic Rocking
Lying on my back with knees bent, I gently rocked my pelvis forward and back in a pain-free range. This encouraged blood flow and reminded my body that movement is safe.
Small, gentle motions in the first few days can make the difference between feeling stuck and noticing progress.
Step 5: Rebuild With Patience
It took weeks of thoughtful care, patience, and consistent basics before I returned to lifting heavy again, but I did get back and was stronger for it.
This wasn’t about “pushing through” or rushing. It was about:
Consistency in the basics
Compassion when progress felt slow
Trust in my body’s capacity to heal
Choosing long-term function over short-term ego
Now, when I lift, I don’t do it to prove anything. I do it because it’s part of the life I want to live, decade after decade, strong, capable, present, and free.
Why I’m Sharing This With You
I want you to know that life still happens, even when it’s literally your job to treat and prevent injury. Sometimes I can get caught up in checking the boxes instead of checking in with myself, and when injury strikes, I still feel that sting of fear and frustration.
But here’s the truth: recovery is possible. Healing isn’t linear. However, with the right support, mindset, and plan, you can come out stronger.
If you’re going through something similar, give yourself compassion. Focus on the controllables. Move with intention.
And know you don’t have to navigate it alone.
Have you ever had an injury that set you back? What helped you most in your recovery? I’d love to hear your story. Ready to stop the cycle of pain and injury? Click the button below to schedule an appointment.