If you’re constantly battling the same aches and pains—whether it’s a stubborn hamstring or recurring shoulder discomfort—the issue isn’t the injury itself. It’s the underlying movement patterns and weaknesses causing it.

Why back pain flares when routine returns?

New timetables = new loads. Longer commutes, more sitting, and “I’ll get back to the gym hard” weeks change how your body moves and recovers. That shift often lights up the lower back.

Low back pain affects up to 80% of adults at some point in life (Frymoyer et al., 1983).

“Normal” doesn’t mean acceptable. Ignoring pain or chalking it up to “too many birthdays” usually extends recovery time.

Quick self-check

• Desk days: stiff after 30–60 minutes of sitting?

• Gym restart: sharp twinge with deadlifts/rows?

• Daily life: morning stiffness that eases then returns by evening?

Two or more = your back is reacting to load + mechanics, not just “tight muscles”.

What actually helps (first 7–10 days)

• Micro-breaks: 1–2 minutes every 30–45 minutes.

• Tweak the load, don’t stop life: reduce heavy hinge work and long sits; keep walking.

• Simple moves: hip flexor stretch, glute bridge, bird-dog—slow, controlled.

• Heat for relief, then move: comfort first, then gentle activity.

Avoid the “rest only” trap—pain tends to rebound when you resume normal load.

The Active Rehab approach (root-cause, not quick fixes)

At Active Rehab we assess the way you move, not just where it hurts:

1. Assess: postural + biomechanical screen (hip control, hinge pattern, load tolerance).

2. Treat: hands-on therapy where needed to calm pain fast.

3. Rebuild: personalised strength and mobility plan to stop it returning.

4. Educate: what to do at your desk, in the car, and in the gym so progress sticks.

Many people with back pain never get a proper diagnosis and default to over-the-counter meds (BMJ, 2023). A clear plan beats guesswork.

Common myths (quick truth pass)

• “It’s just my age.” Most back pain is modifiable with the right plan.

• “I should avoid lifting.” Smart strength work protects your back.

• “I’ll wait it out.” Early guidance shortens recovery and reduces flare-ups.

When to book in

• Pain hasn’t improved after 2–3 weeks

• Pain shoots down the leg, or you feel numbness/weakness

• Repeated flare-ups when you restart training

• You’ve an upcoming event and need a fast, safe plan