Back Pain Recovery: How to Safely Progress in Days 8-14

You're Back Pain is Healing—Now Let’s Keep That Momentum Going!

By now, you should be feeling a little less back pain than last week. The sharp pain has likely eased, and movement is getting easier. But here’s where many people go wrong—they either:
❌ Do too much too soon, irritating their back and causing a setback.
❌ Do too little, leading to weakness and stiffness.

This phase is all about balance—moving enough to rebuild strength but not overdoing it. Here’s what you need to focus on during days 8-14 of your recovery.

1. Start Rebuilding Core Strength

Your core muscles (not just your abs, but deep stabilizers) protect your spine. Weakness here makes reinjury more likely.
💪 Try gentle core exercises like:
✅ Pelvic tilts (lying on your back, tilting your pelvis up and down).
✅ Dead bugs (slow opposite arm/leg movements while lying down).
✅ Bridges (lifting your hips off the floor, keeping your core engaged).

👉 Remember > these are not meant to be high exertion or painful 

2. Keep Your Movement Pain-Free

At this stage, movement should be easier, but pain might still pop up.
✔️ Walk daily (increase your time gradually).
✔️ Avoid heavy lifting or twisting movements.
✔️ If pain spikes, modify or slow down—your body will tell you what it’s ready for.

👉Take Home > Don’t confuse “light weight” with safe for your back. Judge everything on how you respond to it regardless of perception. Let your pain teach you.

3. Get a Chiropractic Check-Up for your Back Pain

This is the perfect time to check in with your chiropractor.
🔎 We assess your movement and alignment.
🛠️ We adjust and guide you on safe exercises.
📈 We help prevent flare-ups so you can keep progressing.

Ready to take the next step in your recovery? Book your appointment at Northcote Chiropractic Centre and Essendon Health and Sports Centre today!

📞 9480 4383 🌍 Northcote Chiropractic Centre

📞 9370 8266 🌍 Essendon Health & Sports Centre