Recovering from a Back Injury—Again
As I type, I’m recovering from a back injury s l o w l y, but surely. The last time I hurt my back was in the spring of 2023. I remember because I blogged about it. In my line of work, I certainly do not welcome injuries, as they pose a serious threat to my ability to work, and like us all, enjoy life (and I can confirm that I’ve been grumpy lately). But, I do try to learn from any pain or injury I sustain. Then, I like to share it with you all so you can learn from my mistakes and my strategies for recovery.
Mid Back Pain vs. Low Back Pain: What’s Different This Time?
This bout of back pain is different than my last. My right sided back pain is more mid back than low back, as it was two years ago. And, furthermore, it feels like a soft tissue injury, as opposed to a spinal joint problem which is a common feature to the ever-so-common low back pain in our society (trust me, I’m a chiropractor).
How the Injury Happened: Back Pain After a Workout
My current back complaint dates back to the long weekend in April. As I’m / we’re supposed to, I participated in a 30-minute strength training class. I felt good during the workout and the following day. But, later that weekend I felt the spasm in my mid back. Two and half weeks later, I am still recovering. I’m only blogging about this injury now because I feel like I’ve turned the corner today.
The Likely Culprit: Unfamiliar Strength Training Movements
Upon reflection, I definitely did some strength exercises in that class that I don’t normally include in my self-governed strength sessions. So, I probably overworked a muscle that was not properly trained/prepared. Which muscle? I cannot say with certainty—although if I must, I’d bet I strained my abdominal oblique muscle. Often, one muscle or joint is the main injury, but its friends and neighbours usually get involved too.
My Recovery Journey: Tools and Therapies I Used
So, cue the recovery: I stopped spinning and doing yoga—the two main ingredients in my workout regimen. At first I just rested and hoped it would go away. (Note: Rest and wait-and-see is fine practice, but don’t rest and wait too long; the sooner you begin rehab strategies, usually the better) When it didn’t go away with just rest, I began applying my Cold Laser Therapy to the injury region of my back. I used some anti-inflammatory medications, including Advil and Voltaren. I received a few sessions of physical therapy, and began my rehab exercises.
My Go-To Exercises for Back Injury Rehab
Every injury / pain is different, and thus every rehab routine should also be different. Relying on my own expertise, I’ve been implementing many of the exercises you’ll often hear me recommending to you, such as:
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Spinal Mobility: Cat Cow and various spine mobility exercises to keep my spine moving well.
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Core Stability: Bird Dogs, Dead Bugs, front-Planks, side-Planks, abdominal crunches.
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Flexibility & Relaxation: Child’s Pose, Spinal Twist (supine & seated), Cobra, Psoas, and more.
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Strength Rebuilding: Squats, Dead Lifts, various shoulder exercises, and push-ups—at lighter loads for now.
Why Did This Happen? The Honest Look at My Own Routine
As I often do if and when I get injured, I try to figure out the ‘how’ and ‘why’. Sometimes the answers are clear as day: Physical trauma, emotional distress, poor sleep. This bout of pain was frustrating because I claim to be in the best physical shape of my life. But again, upon reflection, I see holes in my fitness routine.
The Core of the Problem: I Neglected Core Stability Training
My cardiovascular training is at peak. I routinely include yoga and mobility training. And, I stretch after all my workouts. I also strength train once a week. But here’s the kicker: I let my core stability training routine diminish gradually over time. I thought my increased yoga might make up for it—but I don’t think it has.
8 Essential Fitness Lessons from My Back Injury
So, as I recover, I share the usual lessons about pain, injury, and fitness:
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Sleep Is Foundational: Prioritize quantity and quality sleep.
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Train Your Heart: Include cardiovascular / metabolic fitness a few times per week (30+ minutes/session).
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Never Skip Mobility Work: Joint mobility is key to preventing and recovering from injuries.
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Balance Is Everything: Practice yoga or other balance-challenging exercises—especially as you age.
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Lift Weights: Strength training keeps muscles strong and bones dense.
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Train Your Core Consistently: Don’t let this fall by the wayside (I did, and I paid for it).
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Keep Stretching: It’s different from strength or mobility work and still essential.
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Get Professional Support: Chiropractic, physiotherapy, massage therapy—all accelerate healing and prevent reinjury.
Let’s Talk About Your Pain or Recovery Plan
Questions, comments? I’m happy to discuss this via email, on the phone, or better yet, in person. Need advice, how-to on anything I’m recommending? Learn more about chiropractic care here. Let’s talk and get started.