The 3 Biggest Mistakes People Make With Back Pain Rehab

by Dr. Chris Garcia, Founder of Sports Performance Physical Therapy

Back pain is one of the most common complaints among adults—and yet, despite countless treatments and advice online, most people never fully recover. Why? Because nearly 90% of people with back pain make the same three mistakes during rehab.

After treating thousands of clients struggling with chronic back pain, I’ve seen these pitfalls up close. The good news? Once you avoid them, your path to recovery becomes faster, smoother, and more permanent.

Mistake #1: Waiting for Pain to Completely Go Away Before Moving

This is the most common—and damaging—mistake I see. Most people believe they need to be completely pain-free before they can start moving again. While that seems logical, it’s actually harmful.

Pain is feedback—not a stop sign.
When you stop moving altogether, your body gets stiffer, weaker, and more fearful of movement. This only prolongs your recovery.

Take Mark, a 47-year-old runner who tweaked his back putting on shoes. He rested for weeks, hoping the pain would vanish. By the time he came in, the injury had technically healed—but his body was deconditioned and more vulnerable.

The solution? Start moving early—but smartly. Safe, controlled movements improve blood flow, restore confidence, and actually accelerate healing.

Mistake #2: Only Treating the Spot That Hurts

It’s easy to assume that back pain means your back is the problem. So you stretch, ice, or massage the area. Maybe even slap on a heat patch or try chiropractic care.

But here’s the reality: the site of pain is often not the source.

Back pain can stem from tight hips, weak glutes, poor breathing mechanics, stress, or even poor sleep. Treating only the painful spot is like putting a Band-Aid on a deeper issue.

I once treated Sarah, a desk worker in her 30s with persistent low back pain. We never stretched her back once. Instead, we corrected her hip tightness, strengthened her glutes, and addressed her breathing. Her pain faded in just a few sessions.

If you want lasting relief, treat the root—not just the symptom.

Mistake #3: Relying Only on Passive Treatments

Massage, chiropractic, injections, and electrical stimulation can all feel good temporarily. But here’s the problem: they’re passive. They don’t teach your body how to move again. They don’t rebuild strength. They don’t rewire your nervous system to feel safe during movement.

Passive treatments can support your recovery, but they’re not the solution on their own.
Back pain rehab needs to include active rehab: targeted strength training for your core, hips, and stabilizers, and guided movement retraining.

Without it, you’re not recovering—you’re just managing.

Recap: The 3 Mistakes to Avoid

Don’t rely solely on passive care. Active rehab is key to long-term healing.

Don’t wait for pain to disappear before moving. Start with safe, guided activity.

Don’t only treat where it hurts. Address the root cause—often elsewhere in the body.

As always, we hope this helps! For any questions and all suggestions, please email us at TeamSP@SportsPerformancePT.com

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