When your back goes out, panic is usually the first thing that shows up. I understand its the most common response, but panic only makes things worse and throws fuel on the fire; do your best to remain calm. Here are five things you can do right now to calm things down and support your recovery—and one crucial thing to avoid.
1. Stop and breathe. Slow, diaphragmatic breathing signals to your nervous system that you’re safe.
2. Get supported. Lie on your back with your legs propped up or lie on your side with a pillow between your knees.
3. Stay gently mobile. Don’t stay frozen—gentle rocking or small movements within your pain-free range helps circulation.
4. Use heat, not ice. For most people, warmth calms muscle spasm and brings comfort.
5. Say no to panic. Remember, this is your body protecting you—it’s not permanent.
And the one thing to not do? Don’t force a stretch or adjustment. That can make things worse. The best thing you can do is rest, breathe, and come in to get assessed. At Whole Light Chiropractic, I work gently—starting with what your body is ready for—and give you tools to support healing at home. You don’t need to fix this alone.
Dr. Nate Patocchi
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