How I Handle an Episode of Intense Back Pain
Let me start with this — last year I got an MRI that showed multiple disc bulges and herniations and I’ve dealt with back issues over the past 10 years. Between training, coaching, and just life (lifting kids, carrying gym equipment, helping clients move weights), I’ve had my share of back flare-ups.
So when people come to me panicked about back pain after training or “throwing out” their back, I get it — both as a coach and someone who’s been there.
A few months ago, I had one of those moments again. I wasn’t deadlifting or doing something crazy. I was bending over to pick up a small dumbbell and bam — it felt like someone jammed a screwdriver into my lower back.
First thought: “Oh, great… here we go again.”
Second thought: “Alright, stay calm. You’ve been here before.”
And that’s exactly what I did. I stayed calm and followed the same plan I’ve used for years — the same plan I tell my clients to use when their back locks up or they tweak something.
Day 0: Within Minutes
- Stayed calm. Pain can be scary, especially sharp back pain. But panicking only makes things tighten up more.
- Focused on standing tall. Gentle extension — standing upright or lying flat — without forcing anything.
- Expected tightness and kept going about my day. Muscle spasms are normal. I didn’t try anything extra, no stretching, no pain meds — just kept it simple. I personally don’t like stopping everything either as it’s almost like that tells your brain that you’re not okay and it tightens up even more. Motion is lotion.
Later That Morning
I had a 30-minute drive to run an errand. Getting out of the car was rough, but I reminded myself: It’s temporary. The pain wasn’t radiating down my legs, which was a good sign.
Once home, I moved as normally as possible. Walked a little, did some light chores, just avoiding anything that made it worse. I didn’t try to “fix” it with extra stretches or fancy moves — just regular movement.
Later That Day
Kept up with my usual activities — modified anything that aggravated the back but tried to move as normally as possible. Vacuuming, picking things up, getting around the house — uncomfortable at times, but nothing extreme.
That night, I focused on finding a comfortable sleeping position. Knew I’d wake up stiff, but expected that movement in the morning would help.
Day 1
Stayed active. Did regular daily activities as much as possible — only adjusting the ones that caused extra pain. Every time I moved, the discomfort eased a little.
Day 2
Back to work, standing as much as possible and walking instead of sitting. I could do almost everything I normally would, just avoiding positions or movements that made it flare.
Day 3
Began easing into normal lifting. Nothing heavy — just testing the waters while sticking to what my back could tolerate. About 85–90% better. Still held off on deadlifts for another day.
Day 4
Back to a normal day — including my own training session. Dumbbell bench press, seated shoulder press, hamstring curls, calf raises, and even a short run. Modified anything that hurt, but otherwise kept it normal.
One Week Later
What back pain? I was back to full workouts — including deadlifts and rows — feeling 100%. This isn’t always the case and each episode is different.
What I’ve Learned (and What You Can Take Away)
- Stay calm. Panic tightens muscles and makes things feel worse.
- Keep moving. Walk, stand, do normal activities. Avoid anything that aggravates the pain — don’t overthink or add extra stretches or special moves.
- Progress slowly. Notice small wins, like it getting a little better or less tight each day or being able to bend a little or walk further without extra discomfort.
- Avoid the myths. You didn’t “throw out” your back, and your disc didn’t “slip.” Most back pain is from muscle spasms, not something “out of place” or a really serious “injury.”
I’ve coached clients through hundreds of cases like this and gone through it myself many times. Staying calm and moving normally — only modifying what makes it worse — works more often than not.
Of course, get checked out if:
- Pain shoots into legs or arms.
- Numbness, tingling, or weakness in limbs.
- Changes in bowel or bladder function.
- Pain isn’t improving after 5–7 days or keeps worsening.
Back pain sucks — there’s no sugarcoating it. But it’s not the end of your training. I’ve learned that the best thing you can do is trust your body, move as normally as you can, and only modify the stuff that aggravates it. Plus when all else fails you can still workout your upper body which facilitates recovery and bloodflow which will help your back or any other pain area
Simple doesn’t mean easy. But it does mean doable.
I know I might sound biased because I live and breathe this stuff as a trainer — but after dealing with disc issues myself for years, this comes from experience. Your back is stronger than you think.
