Bye-Bye Back Pain: Simple Steps to Get Athletes and Active Adults Moving Again!
Low back pain can be a game-stopper. Whether it’s a flare-up from training, shoveling snow in the off-season, or sitting too much during recovery, it can sideline even the most active people. But here’s the good news: you don’t have to stay stuck. With the right approach, you can reduce pain, regain mobility, and get back to chasing your goals—whether that’s dominating on the field or staying active in everyday life.
At Rehabletics, we specialize in helping athletes and active adults recover faster, perform better, and stay injury-free. Let’s dive into a simple plan to calm your pain and get you moving again.
Step 1: Calm Your Nervous System
When low back pain strikes, your body’s nervous system goes into overdrive to protect the injured area. This natural response often leads to muscle tension, increased pain, and limited mobility. Calming your nervous system is the first step toward relief.
Try this athlete-focused breathing drill to reset your system:
1.Lay on your back with your knees bent.
2.Place your hands on the sides of your stomach, just under your ribs.
3.Inhale through your nose for 4 seconds, expanding your ribs and letting your hands rise.
4.Exhale slowly through your mouth for 4 seconds, focusing on control.
5.Repeat for 1–2 minutes.
This simple breathing exercise helps reduce tension, activates your diaphragm, and improves blood flow to your lower back—perfect for calming things down before returning to movement.
Step 2: Offload Your Back and Engage the Hips
Athletes often experience low back pain when their hips aren’t doing their share of the work. Isometric exercises can help wake up your hips and stabilize your core, taking stress off your lower back.
Try this:
1.Lay on your back with your knees bent.
2.Place a pillow between your knees and squeeze it for 30 seconds.
3.Next, loop a resistance band or belt around your knees. Gently press your knees outward for 30 seconds.
4.Repeat this cycle for 3 minutes.
These exercises activate the muscles around your hips and core, helping to redistribute force away from your lower back. It’s a small adjustment with a big impact.
Step 3: Build Strength and Reconnect with Movement
Once your system is calm and your hips are engaged, it’s time to reintroduce controlled, purposeful movement to strengthen key areas that support your back.
•Glute Bridges:
Lay on your back with your knees bent. Press through your heels to lift your hips while squeezing your glutes at the top. Focus on your glutes doing the work—not your lower back.
•Core Toe Taps:
Stay on your back with knees bent. Engage your core by pulling your belly button toward your spine. Slowly lift one foot off the floor, then lower it back down. Alternate legs to build core strength and stability.
These movements target the glutes and core—two areas critical for athletic performance and injury prevention.
Step 4: Walk It Out
Walking is one of the best-kept secrets in recovery. For athletes and active adults, it’s an effective way to restore mobility, open up your hips, and improve blood flow to the lower back.
Start with 5–10 minutes of light walking, focusing on smooth, controlled movement. This helps reintroduce movement patterns while keeping your hips and lower back mobile. Walk to your tolerance—don’t push through fatigue or discomfort.
Consistency Is the Game-Changer
Incorporating these exercises and walking into your routine throughout the day can help reduce pain and keep you active. Consistency is key to making progress and getting back to peak performance.
When to Call in the Experts
While these strategies are a great starting point, athletes and active adults often need a more tailored approach to address the underlying causes of their low back pain. That’s where we come in.
At Rehabletics, we offer personalized recovery and performance plans that focus on your unique needs as an athlete. Using advanced sports science technology and a hands-on approach, we don’t just treat symptoms—we build better movement patterns to keep you performing at your best.
If low back pain is keeping you from training, competing, or staying active, let us help you take the next step. Schedule a Peak Performance Assessment with us today and start your journey back to full strength.
Ready to take the next step?
Book a call with us today to discuss your goals and get started: Book a Call.
Prefer to schedule an appointment directly? You can request one here: Request an Appointment.
Don’t let low back pain keep you on the sidelines. Let’s get you back in the game stronger than ever!