Back Pain & Injury Recovery: The Final Phase (Day 14+)

Your Back is Healing—Now Let’s Make It Stronger & Banish Back Pain!

Congratulations! You’ve made it through the toughest part of your back pain and  injury recovery. By now, pain should be minimal and maybe even gone, and movement should be easier. But this is not the time to stop working on your recovery—it’s time to make sure your back stays strong and injury-free.

Did you know?
🔹 Up to 80% of people who hurt their back will have another episode within a year—unless they build strength and improve movement.
🔹 Many people feel “fine” but still have weak muscles or stiff joints, making reinjury more likely.

The General Pattern of Healing - (or why there are no “Miracle” cures)
🔹 Day 1-7; Scar formation and inflammatory phase
🔹 Up to Week 4; Scar maturation and cell proliferation
🔹 Weeks 6 to 8; The damaged cells are well aligned and mature
🔹 After Week 8; Continuing increase in tissue strength for up to 6 months and even longer

So how do you move past recovery and into long-term back health?

1. Strengthen Your Core & Stability Muscles against Back Pain

Your core is your back’s best defense. Now that you’re healing, it’s time to challenge it with:
✅ Planks (start with 10-20 seconds, build up gradually).
✅ Bird-dogs (opposite arm/leg reaches while on hands and knees).
✅ Side planks (great for spinal stability).

👉 We are often asked what is the best exercise for back health. The clear answer is any Repeated Exercise will improve anyone's back. Yoga, Pilates, gym, martial arts, dancing,

2. Improve Your Posture & Movement Habits

Many back injuries happen because of poor movement patterns. To protect your spine, focus on:
✔️ Lifting correctly (bend at the hips & knees, not the lower back).
✔️ Sitting posture (keep feet flat, sit tall, avoid slouching).
✔️ Daily mobility work (gentle stretching & spinal movement).

3. Maintain Chiropractic Check-Ups & avoid Back Pain

Even when pain is gone, chiropractic care keeps your spine moving well and helps prevent stiffness or imbalances.
🔹 We check your spinal function & alignment.
🔹 We help fine-tune your rehab plan.
🔹 We keep your back strong, mobile, and pain-free!

✅ If you want to stay pain-free and prevent future injuries, now is the time to focus on long-term back health.

Need expert guidance? Book an appointment at Northcote Chiropractic Centre today!

📞 9480 4383 🌍 Northcote Chiropractic Centre

📞 9370 8266 🌍 Essendon Health & Sports Centre