We’ve all experienced it. You’re in the groove with your training, making steady progress, and feeling fantastic at the gym. Then, seemingly out of nowhere, it happens. Your back gives out. Instantly, you tense up, hoping to prevent further irritation. Gradually, a sharp pulling sensation radiates through your back. You wait, hoping it’ll fade, but even the slightest movement sends a twinge of pain. You limp over to a foam roller, lying there as the initial shock disappears.

This Isn’t Going to Fix Your Back

You cautiously start moving, stretching, and working out the kinks to return to your workout. You’ve been looking forward to the gym all day and refuse to let a minor setback ruin your session. You’ve dealt with back pain before; you can handle it. You’ll push the pain aside and focus elsewhere. But alas, ignoring it won’t make it disappear this time.

Should You Take a Break?

In the past, many patients were advised to take a break from exercise, expecting to return as good as new in a week or two. But that approach never solved anything. People would return feeling slightly better, eager to resume training, only to find their injuries resurfacing. The frustration persisted.

While rest is essential for recovery, simply stopping everything won’t fix your back. When has doing nothing ever yielded positive results?

Wouldn’t you rather stay active, restore your back’s health, and enjoy training again? We thought so. Thankfully, OC Sports and Wellness assists patients effectively without resorting to the outdated advice of taking time off.

What’s the Solution?

A recent client was struggling with chronic low back pain. After failed attempts at physical therapy and returning to group classes, he was ready to give up on exercise altogether.

What did we do? We revamped his training, eliminated unnecessary elements, and tailored it to his capabilities. Through a carefully structured program, he’s now training pain-free.

Here are three crucial factors we used that you should consider to return to pain-free training:

  1. Stay Within a Safe Range of Motion:

Identify areas where you lack range of motion and adjust your training accordingly. Avoid training beyond safe ranges that provoke pain during recovery.

  1. Avoid Overexertion:

Review your training regimen and cut down on unnecessary volume. Focus on essentials that align with your goals to reduce excessive stress on your body.

  1. Support Recovery:
  • Prioritize Sleep – Trade watching Netflix for a good night’s rest.
  • Food Intake – Ensure your diet supports your gym performance and recovery.
  • Relax – Work, relationships, and daily life stress can build up. Set aside time for mindfulness and relaxation practices.
  • Adjust Your Training – Maintain a manageable range of motion, eliminate unnecessary exercises, and reduce volume and intensity for proper recovery.

What’s your choice?

Endure the pain or make adjustments to reclaim enjoyment in your training without constant discomfort? If you’re tired of enduring pain, modifying workouts, and relying on painkillers, call our office now for some guidance. It may require effort and time, but the payoff is worth it.


We hope this information is helpful. At OC Sports and Wellness, we understand the importance of balancing your health amidst a busy lifestyle. We offer convenient options for scheduling visits, texting, or video chatting with Dr. Sunshine. Let’s talk and work towards your well-being! We invite you to reach out: 949-460-9111

Sports Medicine Orange County