Did you know that research shows about 80% of us will experience back pain at least once in our lives?

That’s a staggering number, and as a physiotherapist, my job is to help you recover as quickly as possible when that pain and stiffness sets in. Not only do I want to help you get back to feeling good, but I also want to give you the tools and care to prevent that pain from making an unwelcome comeback.

So, today I thought I’d share my own personal story.

If you’ve followed my previous blogs, you might already know about my first experience with back pain. But recently, I had another encounter with it—and let’s just say, the timing wasn’t ideal.

The Week Before the Ski Holiday

It was the week before I was heading off on a skiing holiday with family and friends. Now, if you’ve ever been on a ski trip, you know that packing isn’t exactly light work. Downhill and cross-country ski gear, outdoor clothes, indoor clothes, and, of course, food planning—I had quite a few lists running through my head.

On top of that, I wanted to wrap up everything at work so I could go on holiday with a clear mind and a big smile. That meant finishing up with patients, teaching classes, and squeezing in some training, shopping, packing… you get the picture.

So, in the midst of all this chaos, I thought it was a great idea to order a new, large suitcase online—you know, the kind that can fit your whole life in it. When it arrived, I decided to pick it up after a 10-hour workday, teaching four classes and treating patients non-stop.

I should have known better.

The Moment My Back Said "Nope!"

After grabbing the huge box with the suitcase, I decided to place it down in a tight spot so I could open the door. That’s when it happened.

Boom. Snap.

I felt a wave of heat spread from the right side of my lower back, over my hip, and down into my leg. Within minutes, stiffness set in, and standing on my leg became extremely uncomfortable.

Now, having seen this exact scenario with my patients many times before, I knew immediately what I needed to do. The problem was clear—a directional issue that required specific movement therapy.

My Recovery Plan: Hour by Hour

I got to work on myself right away. My go-to exercise? Hip glides sideways against a wall.

  • First 24 hours: Every hour, I did this exercise gently, focusing on gliding the hip to the left side where my stiffness was concentrated. I started to feel a bit more freedom of movement and could walk more normally, though I was still aware of the stiffness.
  • 48 hours in: I felt much better and was able to start Pilates again with full classes.
  • 72 hours later: I only felt the stiffness when pushing into my end range during the shift exercise. At this point, I knew I was ready for the slopes!

By the time my holiday started, I was skiing and enjoying my time in the mountains without any limitations.

The Key to Beating Back Pain

When back pain strikes, here’s what you need to remember:

  1. Move in the direction of stiffness. Don’t push into pain—just go until you feel a gentle stretch.
  2. Move as normally as possible. Slow down and move with control. Your muscles need circulation, especially after an injury, and the best way to increase circulation is with gentle, controlled movement.
  3. Teach your muscles to move normally again. After an injury, your muscles tend to contract, leading to more stiffness. Moving with low load and control for the first few days is key. Once you feel ready, you can start to increase the load gradually.

If you’re unsure about which exercises to do, check out my treatment exercises in the FysioPilates by Astrid online studio—full guidance and demonstrations are available to help you move safely and effectively.

So next time your back gives you trouble, remember: a little mindful movement goes a long way. And if you handle it right, you’ll be back to doing what you love in no time.

Stay strong, stay mobile, and I’ll see you on the mat!