What to Do After a Low Back Flare-Up in Roanoke, VA
Low back pain is one of the most common issues we see at Highland Spine and Sport here in Roanoke, VA. A sudden low back flare-up can feel frustrating and even scary—especially if it happens after sitting too long, doing yardwork, or finishing a workout. The good news is that with the right steps, you can recover faster, improve mobility, and lower the risk of it happening again.
As a Roanoke chiropractor, I help active individuals and everyday patients not only get out of pain but also understand why flare-ups happen and how to prevent them in the future.
Step 1: Calm the Irritation
During the first 24–48 hours of a flare-up, your back may feel stiff, achy, or sharp with certain movements.
- Ice for inflammatory pain: If pain started suddenly, ice can help calm irritation and reduce swelling. Typically last for 24-72 hours.
- Gentle movement: Avoid long periods of rest. Light walking or simple mobility drills often speed recovery.
- NSAIDs if needed: Over-the-counter anti-inflammatories may help, but only if tolerated.
Step 2: Restore Mobility with Extension Work
Once pain begins to settle, the focus shifts to regaining movement.
- Gentle stretching: Movements like knee-to-chest or pelvic tilts can improve flexibility.
- Extension work: Press-ups, standing back bends, or other controlled extension exercises are especially helpful for many types of low back flare-ups.
- Avoid aggravating movements: Heavy lifting or repeated forward bending too soon may prolong discomfort.
Step 3: Strengthen Your Core and Hips
Prevention is key—and strong supporting muscles help protect your back.
- Core activation: Learning to properly brace your core supports your spine during everyday movement.
- Hip and glute strength: Exercises like bridges, lunges, and clamshells reduce stress on the lower back.
- Consistency matters: Just a few minutes of daily strengthening can make a big difference.
Step 4: Identify Triggers of Your Flare-Up
Many patients in Roanoke experience low back pain due to lifestyle habits or repetitive movement patterns.
- Posture check: Desk setup, driving position, and lifting form all play a role.
- Activity tracking: Pay attention to what you were doing before the pain started.
- Modify, don’t avoid: The goal isn’t to stop moving—it’s to move smarter and with better mechanics.
Step 5: Create a Long-Term Prevention Plan in Roanoke
At Highland Spine and Sport, we design customized care plans to help Roanoke patients:
- Increase mobility
- Decrease pain
- Build resilience against future flare-ups
We combine chiropractic adjustments, soft tissue therapy, functional rehab, and patient education so you can get out of pain and stay active.
A flare-up doesn’t mean you’re broken—it’s simply your body signaling it needs some attention. With the right guidance, you can come back stronger and prevent repeated episodes
