A Physio’s Journey with Back Pain – Part 2

If you think ducking under a doorway is a funny way to hurt your back, wait until you hear this one.

I was getting out of my car. It was parked on a slight hill and the space was tight, so I had to bend forward a little more than usual. As I leaned out of the seat—bang—that uncomfortable, familiar back feeling hit me again. I couldn’t straighten up properly and every movement feltawkward and painful.

Honestly… what are the chances?

Who would ever predict getting out of a car could flare up your back? You don’t need core strength for that. You don’t need perfect lifting form. It’s one of the simplest movements we do thousands of times in our lifetime. Yet there I was—stuck, irritated, and thinking, “Not again.”

This time the recovery took longer. A good couple of weeks before things felt normal again.

The Lesson Learned

At first, I became overly cautious getting out of the car. I’d brace, slow down, and move like a 95-year-old to avoid “re-injuring” myself. And in the early days, that caution was reasonable.

But once the pain settled, I eventually realised something important:

I’ve gotten out of a car a million times without injury.

It made no sense to fear such a normal activity.

And this is exactly what so many patients struggle with:

They avoid movements—not because they’re dangerous, but because they’re afraid of the pain returning.

Yes, heavy lifting or deep bending might have a higher chance of triggering symptoms. But many patients can’t even identify what caused their back pain in the first place. Sometimes episodes happen without a clear reason at all… or getting out of a stupid car.

Back pain is often unpredictable and doesn’t always follow rules or logic.

What matters most is this:

✔ Keep moving

✔ Let things settle

✔ And once healed, carry on with life without fear