When pain shows up in your lower back—whether you call it lumbago, a “thrown-out back,” or acute low-back pain—the temptation is to stop moving and wait for it to “just go away.” Bad idea! Here are the most common traps … and how to dodge them so you can get your mobility back fast.
Mistake #1 Staying in Bed and Avoiding All Movement
Why it’s a problem
- More stiffness: immobility feeds muscle spasms and locks up connective tissue.
- Loss of strength & proprioception: within days, deep muscles weaken and the nervous system “forgets” how to stabilise the spine.
What to do instead 💪
- Slow walks (5–10 min), several times a day.
- Pool work: walk in chest-deep water, swim backstroke or crawl.
- Gentle activation: Hip Roll & Imprint Position (Pilates).
- Hang 20–30 s from a bar (or sturdy door frame).
- Seated self-elongation & easy spinal stretches.
Physio’s note: Moving doesn’t mean lifting weights! Stay in the pain-free zone and gradually increase your range of motion.
Mistake #2 “Doing Abs” … But the Wrong Ones
True and False
- FALSE: Classic sit-ups, straight-leg raises, or deep crunches jack up disc pressure and over-arch the lumbar spine.
- TRUE: A solid core protects the back. Static or dynamic core work (plank, bird dog, dead bug, side plank) fires up the transverse abdominis and obliques without shearing forces.
How-to 🏋️♀️
- Start with 6 × 10 s plank on knees or quadruped hover.
- Progress to full plank and side plank.
- Always pull your belly in and squeeze your glutes!
Avoid any move that causes sharp pain or a “pinch” in the low back.
Physio tip: Better to do multiple 20–30 s plank sets than one long, sloppy marathon.
Mistake #3 Sitting for Hours
Why it backfires
- Disc compression and glute muscle wasting.
- Tight hip flexors (psoas) that drive hyper-lordosis.
- Plus all the other sedentary fallout—low-grade inflammation, insulin resistance, obesity …
Fixes 🚪
- Set a timer every 30–45 min; stand up for 2 min of walking or stretching (standing extension, trunk rotation, hip opener).
- Use a height-adjustable desk and switch between sitting and standing. Even better: sit on a Swiss ball.
- Take calls while walking slowly and drink a glass of water each break—double win: hydration + movement!
Mistake #4 Ignoring the Pain
Nope… Hoping it will vanish like when you were 20 won’t cut it 😅. Keep ignoring it—or lifting heavy loads—and the pain won’t magically disappear, no matter how hard you believe it will! 😉
Mistake #5 Self-Medicating Without Professional Advice
- Anti-inflammatories and painkillers ease symptoms but can mask a mechanical issue that needs treatment.
- Try heat (patch, bath …), muscle-relaxing oils (true lavender, arnica …), and, above all, book a consult!
How to Prevent the Next Episode
- Move daily: 7 000–10 000 steps + 10 min of mobility work.
- Strengthen core and postural muscles 2–3 × per week (core drills, Pilates, stability exercises).
- Optimise your workstation: screen at eye level, lumbar support, hips at 90°.
Need a personalised programme or Physio + Pilates sessions?
Contact me for an assessment and a tailored plan https://sophielyon-physio.com/
Take care of your back—it has to carry you for life!
