5 Steps to Take When You're Dealing with Lower Back Pain
Lower back pain is incredibly common. 80% of people will experience it at some point in their lifetime, but just because it’s common – and in some ways normal – doesn’t mean it has to become your new normal.
Whether you're a former athlete, a weekend warrior or someone who just enjoys staying active, lower back pain can be frustrating, especially when it starts to affect your workouts, hobbies, workday and everything in between.
Here are five steps you can take right now to start your journey toward recovery and get back to doing what you love.
1. Work with a Physical Therapist Who Understands Movement
One of the best ways to recover from lower back pain is to work with a physical therapist who understands how your body is meant to move: in rehab, sport, training and daily life.
At Vital Movement, we look beyond symptoms to assess your movement patterns, identify imbalances or weaknesses and build a plan designed specifically for you. Whether you're lifting weights, playing pickleball or chasing your kids around the yard, our approach to lower back pain physical therapy helps restore strength and confidence in your body.
2. Shift Your Mindset Around Pain
There’s a lot of misinformation out there about back pain, and it often leads people to fear movement or avoid activity altogether. Unfortunately, fear of movement is one of the biggest contributors to chronic pain.
It’s time to reframe the way you think about your pain. Movement is not the enemy, it’s the solution. This doesn’t mean just pushing through pain anytime it shows up, but giving your body an appropriate dosage of specific movements or activities that create little wins over time. Creating a positive, safe relationship with movement is one of the most important parts of recovery.
Your body isn’t fragile. It’s adaptable. And when you treat it like it’s capable, it starts acting like it is.
3. Start Strength Training (If You Haven’t Already)
Whether you currently have back pain or not, strength training should be part of your weekly routine. It’s one of the most effective tools for building resilience and preventing injury.
Most people think of strength training as a way to get stronger, faster, or leaner. Or let’s be honest—just to look good naked. And sure, it can do all that. But when you zoom out, the real value runs deeper. At its core, strength training is about building a body that can handle life.
However, not all strength training is created equal. We've seen plenty of injuries caused by poor programming, improper loading or lack of progression. That’s why our PTs are also certified in strength and conditioning to help guide safe, effective training that supports recovery and performance.
And here’s the part most people miss: the key isn't just strength training… it's finding your entry point.
For some, lifting weights feels like a fast track to the OR. For others, it’s the only thing that temporarily drowns out the pain. Wherever you land on that spectrum, there is a place to start. When you find this, it drastically changes the trajectory of your recovery.
4. Don’t Fall for the Quick Fix
We get it! You have things to do, places to be, and you want to feel better now. Temporary solutions like injections, adjustments or passive treatments often only mask symptoms. They don’t solve the underlying issue.
At best, they offer short-term relief. At worst, they delay true healing and lead to recurring pain. Real recovery takes a little time, the right plan and a focus on long-term outcomes. This level of consistency builds a foundation that your system can actually trust—so you're not stuck putting out the same fire over and over again. We’re not here for bandaids. We’re here for real, lasting change.
5. Take a Holistic Look at Your Life
Research continues to show that lower back pain is rarely caused by just one thing. Stress, sleep, diet, workload and even your social environment can all impact how your body feels and heals.
That’s why our treatment approach is whole-person focused.
If you’re not sleeping well, constantly stressed or not recovering between workouts, those factors matter just as much as core strength or mobility. Taking care of your back means taking care of your health, habits and lifestyle.
You Don’t Have to Wait It Out
Lower back pain isn’t something you have to accept or just push through.
If you’ve been dealing with pain that won’t go away (or keeps coming back), it’s time to get real answers and a plan that works.
Our team at Vital Movement specializes in lower back pain physical therapy designed for active individuals who want more than rest and ice. We’ll meet you where you are and work together to get you back to moving well and performing better.
Book your free consultation to get started today.
