How to Get Out of Back Pain Fast in Orlando & Winter Garden, FL

Back pain is the worst. Whether it hits after sitting too long, lifting something heavy, or just sleeping weird, it can throw your whole day off. The good news? Most back pain gets better quickly if you know what to do (and what not to do).

Here’s a quick guide I give my patients at Core Values Physical Therapy here in Orlando and Winter Garden, FL — plus how we can help you get relief even faster.

1. Figure Out What’s Actually Going On

Not all back pain is the same — and different exercises will have different effects: 

• Flexion-sensitive pain
  If curling into a ball feels good (knees to chest, sitting or touching your toes), stick with:

  • Knees-to-chest stretches

  • Posterior pelvic tilts

• Extension-sensitive pain
  If lying on your stomach feels better or arching your back brings relief, while bending increases your pain, try:

  • Prone press-ups

  • Anterior Pelvic Tilts

• Load-sensitive pain
  If your back gets cranky with lifting or compression, think:

  • Light traction techniques

    • Door-frame Traction
    • Cat Cow Traction

  • Legs-elevated positions to take some pressure off

• Nerve irritation
  Numbness, tingling, or pain that shoots down your leg? Go with:

  • Nerve glides (gently, and only if they don’t flare you up)

• Instability
  If you feel better when you “brace,” you need stability work:

  • Pallof press

  • Bird dogs

  • GHD or reverse hypers

  • Bracing

• Muscular tightness
  Feels more like a tight knot than a sharp pain? Try:

  • QL release techniques

  • Gentle mobility drills

2. Move — Don’t Just Rest

The biggest mistake people make? Stopping all activity and waiting it out.
Movement is medicine — even if it’s just light walking, stretching, or gentle mobility. It keeps blood flowing, calms down irritation, helps with pain management and helps you heal faster. Find what you can do and do it often.

3. How Core Values PT Can Speed Things Up

If your pain isn’t improving, or it’s stopping you from working, training, or sleeping, that’s when it’s time to bring in a pro.

Here’s what we do to help you feel better fast:

• Manual therapy — Joint mobilizations and gentle adjustments to unlock stiff spots and manage pain to sore areas.

• Dry needling — Quick muscle release for stubborn tightness, pain reset, blood flow, and tissue healing

• Soft tissue work — Cupping, scraping, or targeted massage for tight muscles and desensitization

• Supportive taping — To help you move with less pain.

• Custom corrective exercise plans — To keep the pain from coming back.

4. Don’t Wait — Start Now

Back pain usually doesn’t disappear by doing nothing. The sooner you start moving — and the sooner you get it assessed — the faster you’ll bounce back.

If you’re in Orlando or Winter Garden, FL, we can help you figure out what’s really going on and get you moving pain-free again.