10/02/2026
You bent over to tie your shoes, picked something up, or felt a little twinge during a workout.
And now your back is out.
I’ve done it myself, so I know what you’re dealing with.
If it happens, here are a few things I commonly recommend:
(Save this in case it happens in the future).
1️⃣ Be careful with stretching. When everything feels tight, stretching seems like the obvious answer, but depending on what’s irritated it can sometimes make things worse.
2️⃣ Try lying on your stomach. Spend 3–5 minutes on your belly with your chin resting on your stacked hands, as long as it doesn’t significantly increase or spread your symptoms.
3️⃣ Take a short walk. Comfortable, purposeful walking can be a great way to introduce gentle movement. Don’t push through increasing pain.
4️⃣ Brace before painful movements. Gently tighten your abdomen like you’re preparing to absorb a punch before rolling over, standing up, or getting out of the car.
And one of the most important things to understand:
The movement that triggered your back pain isn’t necessarily the reason your back went out.
That’s especially important if this has happened more than once.
I wrote a full blog about what to do when you throw your back out, what to avoid, when to get evaluated, and why these episodes may keep happening.
Comment BLOG and I’ll send it to you.
📍 Colin O’Banion Physical Therapy | Boulder, CO
