Phase 1 

This is the toughest phase to be in. .

The main challenge in Phase 1 is identifying the few things you’re doing that keep aggravating your back, the things you can actually control.

Often, it’s pushing through painful exercises like walking, biking, or routines prescribed by healthcare providers who focus more on post-surgery recovery than on preventing surgery.

Another common issue in this phase is not giving your back enough rest.

Simply off-loading with a cane, crutch, or walker can reduce pain by taking weight off your spine!

Once those two problems are addressed, progress usually comes from gentle exercises to loosen the back, soft tissue massage for tight muscles, and small temporary habit changes to let your back calm down so you can move into Phase 2.