Top 5 Things To Do During a Back Pain Flare-Up

By Duncan Rock, Physiotherapist | Life Is Movement Clinic, Hove

If you’ve ever experienced a back pain flare-up, you’ll know it can be equal parts painful, stressful, and confusing. One minute you’re fine, the next you’re struggling to get out of a chair — and suddenly your whole week is in question.

At Life Is Movement, we work with people every day who are managing back pain. Some are recovering from old injuries. Others are in the thick of a fresh flare-up. Wherever you are, there are some clear, simple steps you can take to help your body calm down — and to give yourself the best chance of bouncing back quickly.

Here are our top things to do when your back flares up:

1. Don’t Panic — Pain ≠ Damage

Back pain can feel intense — sometimes shockingly so — but that doesn’t always mean there’s something seriously wrong. In fact, most back pain flare-ups are not caused by a new injury or tissue damage, but by an increase in sensitivity in the nervous system.

Your body may just be sounding the alarm too early and too loud. So the first thing to do? Take a breath. You haven’t broken, slipped, or “put out” anything. Pain is real, but it doesn’t always mean harm.

2. Keep Moving (A Little)

Gone are the days when we’d prescribe total bed rest for back pain. Movement — gentle, pain-free, and within your comfort zone — helps reduce stiffness, improve circulation, and calm the nervous system.

Think: short walks, light stretches, or simply changing positions regularly. The goal is to avoid long periods of stillness while being kind to your body. Move often, but don’t overdo it.

3. Use Heat or Ice If It Helps

There’s no gold standard here — just go with what feels best.

• Heat can help relax tight muscles and improve comfort.

• Ice can help reduce any swelling or numb sharp pain.

Whichever you choose, use it as a comfort tool, not a cure. 15–20 minutes at a time is usually plenty.

4. Stay Calm About the Timeline

A typical back pain flare-up improves within a few days to a couple of weeks — even when it feels bad at the start. The first 48–72 hours can be the toughest, but things do usually settle with time, patience, and the right approach.

Remember: you haven’t “reset” your progress. A flare-up doesn’t mean you’re back at square one. Think of it as a bump in the road, not the end of the road.

5. Don’t Be Afraid of Pain Relief

One of the best bits of advice I’ve ever had from a GP was: “It’s not a painkiller — it’s pain prevention.”

We’re not in the 18th century anymore. We have access to modern medications for a reason — and this is exactly what they’re designed for. Used sensibly, pain relief can help reduce the intensity of a flare-up enough to get you moving again — and movement is what ultimately drives recovery.

As physiotherapists, we often rely on pain relief to create a window of opportunity — so that you can engage with the exercises and strategies that will help long-term healing. Of course, always follow dosing guidelines and medical advice, but don’t let fear or guilt stop you from using tools that work.

6. Check In With a Pro (When You’re Ready)

If the pain isn’t settling, or if you’re feeling unsure about what to do next, reach out to a qualified physiotherapist. A good clinician can help you understand what’s going on, rule out anything serious, and give you a calm, confident plan to move forward.

At Life Is Movement, we specialise in helping people with persistent or recurrent back pain build long-term strength and resilience — not just patch things up short term.

Final Thought:

Back pain is common — and so are flare-ups. That doesn’t make it any less frustrating, but it does mean there’s plenty we can do to support recovery. Stay calm, move gently, and be kind to your body. You’ll get there.

Need help getting back on track?
We’re here for you. Book an appointment with Life Is Movement Clinic in Hove and let’s create a plan that works for you.

📍 Hove, UK
🌐 www.lifeismovementclinic.com
📧 lifeismovementclinic@gmail.com
📞 07964 453 556
📸 Instagram: @lifeismovementclinic

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