How I Managed My Own Back Pain Flare Up Last Week

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In this video, Jack walks you through how he managed his own acute back pain flare up as a physiotherapist who treats low back pain every day.

Despite understanding the science and prognosis of back pain, flare ups can still trigger frustration, doubt, and protective behaviours. This video breaks down exactly how the situation was assessed, reframed, and progressively managed over the course of the week.

You’ll see how mindset, load management, and specific exercise selection played a role in settling symptoms while maintaining training consistency.

What this video covers:
• The initial thought process during the first 24 to 48 hours of a flare up
• How load, stress, sleep, and recovery were reviewed before assuming structural damage
• Why the question shifted from “what’s injured?” to “what’s irritated?”
• The early phase focus on breathing, safe movement exploration, and isometric trunk control
• How hinge patterning and gym training were modified without complete rest
• Why reducing chaos, not eliminating movement, was key
• How gradual reloading restored confidence and reduced guarding
• The difference between chasing pain relief and rebuilding control

This case reinforces an important message about back pain management. Flare ups are rarely a sign of structural failure. More often, they reflect a temporary sensitivity and load mismatch.

Effective management does not require aggressive stretching, complete rest, or panic. It requires calm decision making, appropriate exposure, and progressive capacity building.

By the end of the week, symptoms had reduced, movement confidence had improved, and training continued with better control than before the flare.

If you experience recurrent back pain, frustration with flare ups, or uncertainty around how to manage them, this video will help you understand:
• How to think clearly during acute pain
• How to structure the first week of management
• Why resilience comes from consistent, progressive habits rather than avoiding movement