What I Learned (Again) When My Back Went Out

A few weeks ago, I dealt with a familiar but frustrating issue—my low back locked up.

It was not a single dramatic moment.

Nothing obvious happened.

But the pain was real.

It followed a long, heavy week of training, a few nights of poor sleep, high heat, and several hours spent setting up and breaking down our tent at Manalapan Day. I could feel things building throughout the week. By the time I got home and slowed down, my body sent a clear message that it had reached its limit.

It Is Never Just One Thing

Low back pain rarely has a single cause. It is not just one workout, one bad lift, or one awkward movement. More often, it is the result of multiple stressors adding up over time. That includes physical strain, lack of recovery, disrupted sleep, dehydration, heat, and even mental fatigue.

Your body can handle quite a bit, but when the load outweighs your ability to recover, something eventually gives. In my case, it showed up in my back.

How I Worked Through It Without Rest or Pain Medication

In the past, I might have pulled back completely or relied on pain medication to get through the week. This time, I took the same approach we encourage our clients to follow at EVO. Instead of shutting everything down, I focused on what would actually help my body recover and adapt.

I Modified My Training

I did not stop moving. I adjusted my training to focus on mobility, breathing, walking, and light core engagement. I stayed active in ways that supported recovery rather than continuing to stress my system.

I Prioritized Recovery

I focused on the basics. I hydrated, ate more consistently, spent time in our recovery lounge, and gave myself space to reset throughout the day. While I could not immediately fix the lack of sleep, I did everything I could to help my system regulate.

I Took a Step Back

Instead of blaming the movement that triggered the pain, I zoomed out and looked at the bigger picture. What needed to shift? Where was I overreaching? What had I neglected? I made simple adjustments to my schedule and training to create more balance.

Within a few days, my back started to feel better.

I was able to return to full activity and continue training without losing progress.

What You Can Learn from This

If you have experienced low back pain, you know how frustrating it can be. It can feel like it came out of nowhere. But in most cases, it is not random. It is a sign that something in your system needs attention.

Pain is often a message, not a failure. It does not mean you are broken or that you need to stop everything. It means your body is asking for change.

Check out more of our e-books for tips on how to work through a 'flare up.'

At EVO, we help people figure out what that change looks like. We guide them through movement, training, recovery, and habit shifts that lead to long-term strength and confidence.

If your back has been limiting you, feel free to book a Discovery Visit with our team and let’s start building a smarter, more sustainable path back to the life you want to live.