Back Pain Flare Ups

Low back pain is unfortunately incredibly common, with up to 85% of people experiencing some type of lower back pain during their lifetimes. Chronic low back pain affects nearly 30% of people and has increased dramatically the past two decades. It is the number one cause of disability worldwide!

Low back pain (chronic and acute) is a multi-faceted problem that may or may not have an obvious pathophysiology. Acute back pain, or back “spasms” commonly result from mechanical overload, muscle strain, inflammation, stress, dehydration, and of course structural damage, nerve compression, degeneration, herniation, stenosis, arthritis, etc. 

Pain is complex and multi-factorial. Those who have chronic pain, autoimmune disorders, are neurodivergent, or who have experienced trauma may also have “Central Sensitization,” where your brain perceives amplified pain signals after recurring pain, even long after the tissue has healed. Aside from more serious medical interventions, here are my tips from someone who has been experiencing unspecified chronic low back and fascial pain since I was a teen.

Intentional movement, hydration, food, and stress reduction are crucial elements in recovering from a flare up. Bed rest or inactivity is not recommended and will make the pain worse! Skipping meals, not eating enough carbohydrates or protein, being dehydrated or drinking alcohol, sleep disturbances or stress will also hinder your recovery. The first few days of the flare up will usually be the worst, and easing back into your regular routine is the goal.

1. Stay hydrated, avoid alcohol and tobacco/smoking. Don’t skip meals!

2. Sleep 8-9 hours on a supportive mattress. Add a small pillow between knees for side sleeping, or under knees for back sleeping. Avoid stomach-sleeping.

3. Intentional, gentle movement:

4. Walking (short 5-10 minutes at a time or what you can handle)

5. Avoid sitting or lying down for long periods of time

6. Stretch hips, glutes, upper back (but avoid over-stretching) 

   • Hip flexor stretches (low lunge), figure 4 stretch or pigeon pose, abductor rocks, thread-the-needles

   • Prone press ups, cat-cows for mobility

7. Activate and strengthen glutes, core, posture muscles

   • Glute bridges from floor

   • Deadbugs (with bent knees)

   • Elbow planks, side planks (with knees)

8. Here is a quick 5 minute routine that I do

I am also a huge proponent of getting regular massages, seeing a physical therapist or qualified chiropractor, and taking care of your mental health with a therapist or counselor as well. Because low back pain is multi-factorial and can take a toll, hitting it from “all sides” is key! Hope this helps!!

- Coach Kayla

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Further reading for more information on non-specific pain and may be more relevant to most of us:

Koes, B. W., van Tulder, M. W., & Thomas, S. (2006). Diagnosis and treatment of low back pain. BMJ (Clinical research ed.), 332(7555), 1430–1434. https://doi.org/10.1136/bmj.332.7555.1430

For more information on a large array of the pathophysiology of LBP:

Margetis K, Singh C, Casiano VE, et al. Low Back Pain: Evaluation and Management. [Updated 2025 Dec 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538173/