Discover why movement—not rest—is your best medicine for recovery
Back pain and muscle spasms can feel overwhelming, but they don’t mean you’re broken. Research shows that movement—not rest—is one of the best ways to recover. At Frederick Chiropractic Wellness Center, we combine gentle adjustments, soft tissue therapy, red light therapy, and guided mobility and strength training to relieve pain and restore confidence in movement.
In this article, you’ll discover why movement is medicine, learn about the modern PEACE & LOVE approach that’s replacing outdated RICE methods, understand when imaging like X-rays or MRIs is actually needed, and get clear guidance on whether heat or ice works best for muscle spasms.
When Pain Stops You in Your Tracks
That sudden, sharp tightening in your back. The fear of making one wrong move. The feeling that your body has betrayed you.
If you’ve experienced back pain and muscle spasms, you know exactly what we’re talking about. Your natural instinct is probably to freeze up, avoid movement, and wait it out. But here’s what decades of research have taught us: when it comes to back pain, movement is medicine.
What the Science Really Shows
World-renowned physiotherapist Peter O’Sullivan and his research team have spent decades studying back pain. Their findings have revolutionized how we understand and treat these conditions:
- Back pain and spasms are common and usually not serious injuries
- Fear of movement often worsens symptoms more than the actual muscle strain
- Gentle, progressive movement restores mobility and confidence faster than rest alone
- Staying active prevents future flare-ups by keeping muscles and joints stronger
This represents a complete shift from the old advice of bed rest and “waiting it out.” The best evidence now supports getting moving again—safely and with proper guidance.
Our Integrated Approach to Back Pain Recovery
At Frederick Chiropractic Wellness Center, we don’t just want to make your pain disappear temporarily. We want to help you build lasting strength and confidence in your body. Here’s how we do it:
Immediate Relief Techniques
- Gentle chiropractic adjustments
- Targeted soft tissue therapy
- Red light therapy for healing
- Frequency Specific Microcurrent to calm pain and spasm
Movement-Based Recovery
- Customized mobility drills
- Progressive strength training
- Guided exercises to retrain your nervous system
- Restoration of normal movement patterns
Education and Empowerment
- Clear explanations of what’s happening in your body
- Reassurance that movement is safe
- Tools to manage future episodes confidently
Our goal is comprehensive: help you move better, heal better, and feel better long-term—without unnecessary medications, injections, or surgery.
What You Can Do Right Now
If you’re currently dealing with back pain or spasms, here’s your action plan:
Keep Moving: Short walks, gentle stretching, and light activities beat lying in bed every time.
Don’t Fear the Pain: Muscle spasms are your body’s protective response, not a sign of permanent damage.
Focus on Basics: Good posture and relaxed breathing reduce overall tension.
Get Help Early: The sooner you learn safe movement strategies, the faster you’ll recover.
Modern Recovery: PEACE & LOVE vs. Old-School RICE
Remember RICE (Rest, Ice, Compression, Elevation)? Modern research has moved beyond this approach. Meet PEACE & LOVE:
PEACE (Immediate Care)
- Protect: Avoid movements that significantly worsen pain
- Elevate: Relevant mainly for limb injuries with swelling
- Avoid anti-inflammatories: They may slow natural healing
- Compress: Only if swelling is present
- Educate: Understand what’s happening to your body
LOVE (Ongoing Recovery)
- Load: Gentle, progressive movement and activity
- Optimism: Your belief in recovery genuinely matters
- Vascularization: Light activities like walking boost circulation
- Exercise: Strengthening builds long-term resilience
For back pain and spasms, the “LOVE” components are especially crucial—gentle loading, movement, and exercise form the foundation of recovery.
Your Most Common Questions, Answered
Should I use ice or heat for back pain and muscle spasms?
The answer depends on what you’re experiencing:
Choose Ice When:
- Pain feels sharp or inflamed
- You notice swelling
- The area feels hot to the touch
Choose Heat When:
- You’re dealing with stiffness and tight muscles
- Spasms are the primary issue
- The area feels tense but not inflamed
Our recommendation: Start with whichever feels better to your body. Most people find heat more soothing for back spasms, especially when combined with gentle movement. Remember, both ice and heat are comfort tools, not cures—the real solution lies in restoring mobility and strength.
Do I need an X-ray or MRI for my back pain?
Usually not. Most back pain and muscle spasms improve with conservative care, making early imaging unnecessary and often unhelpful.
You DO need imaging if you experience:
- Unexplained weight loss
- Recent trauma or injury
- Fever accompanying back pain
- History of cancer
- Nerve symptoms like weakness, numbness, or tingling
- Changes in bowel or bladder function
For the vast majority of people, reassurance and active recovery prove more effective than expensive scans that often show “normal” age-related changes.
Should I rest completely until the pain disappears?
Absolutely not. Prolonged rest typically slows recovery and can actually make spasms worse. Your body needs gentle, guided movement to break the pain-spasm cycle and restore normal function.
How exactly can chiropractic care help with my back pain and spasms?
Chiropractic care addresses back pain through multiple pathways:
- Improving spinal and joint mobility to reduce stiffness
- Reducing nerve and muscle tension that contributes to pain
- Calming protective spasm responses that keep you stuck
- Teaching safe movement patterns and strengthening exercises
- Supporting whole-body recovery with advanced therapies like red light therapy, microcurrent, and therapeutic vibration
The Bottom Line: You’re Not Broken
Back pain and muscle spasms don’t mean you’re damaged goods. They’re signals that your body needs a thoughtful reset. The science is crystal clear: movement isn’t just safe—it’s one of the most powerful forms of medicine available.
At Frederick Chiropractic Wellness Center, we’re here to help you take those first steps forward, literally and figuratively. Ready to move from pain to empowerment?
Ready to get moving again? Contact Frederick Chiropractic Wellness Center today to learn how our evidence-based approach can help you recover faster and build lasting resilience against future back pain episodes.