My Go To Lower Back Mobilisations for Acute Flare Ups
By @yourhealthnomad
As both a chiropractor and someone who’s personally experienced the ups and downs of long term, recurrent lower back pain, I know how frustrating flare ups can be. Over the years, I’ve found a handful of gentle mobilisations that help me recover more quickly, and I wanted to share them with you. Here are My Go To Lower Back Mobilisations for Acute Flare Ups.
When I feel a flare coming on, I start small. I ease into movement with static postures and controlled micro-movements. As the pain begins to settle, I gradually shift into more dynamic motions with a wider range. (Just a heads up, the video is sped up. I spend much longer in each position when I actually do them.)
I also use my breath as a powerful tool. Deep, intentional breathing helps activate the parasympathetic nervous system, allowing my muscles to relax and my mind to reconnect with my body.
These specific movements won’t be right for everyone, but if you’re navigating an acute flare up, they might be worth trying.
Click here to see my YouTube video.
Thankfully, due to the lifestyle choices I’ve made over time, I haven’t had a major flare up in years. But life happens, and I still experience the occasional “micro flare,” like the one I had over the weekend. The difference now is that they don’t last long, and I bounce back quicker.
Here are a few more tips to support your healing during an acute flare up:
- Keep moving. It might feel counterintuitive, but staying still for too long can actually make things worse. Gentle, regular walks can do wonders.
- Apply hot/cold therapy. A warm bath or localised heat/ice pack can help reduce discomfort. Just avoid extreme cold like plunge pools—they may trigger muscle spasms.
- Seek professional help. A chiropractor, osteopath, physiotherapist, or sports therapist can help you navigate the flare up and accelerate recovery.
- Most importantly, don’t panic. Acute episodes are temporary. They feel intense, but they do pass. Anxiety can amplify your pain, so stay calm and trust the process.
Wishing you a smooth and speedy recovery.
Much love,
@yourhealthnomad 🫶
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