Help! My back... I can't move. What should I do?
It is quite common that the really bad pain will last only a short period (3 days – 3 weeks). A physiotherapist will be able to help you in this early stage as well as returning to normal activity and decreasing the risk of future episodes of back pain.
There are quite a few different things that you can do when your back is really sore:
1: Make an appointment to see a physiotherapist
Physiotherapists are musculoskeletal experts uniquely trained in the assessment and management of back pain. They will identify the reason for your pain and discomfort, help reduce your pain and increase your range of movement, as well as provide advice on the best way forward and what to do and avoid till your next appointment.
There are certain times when it is best practice to seek advice from other health professionals (doctors and specialists) and your physiotherapist can advise you of whether this is required.
2: Keep moving
Even though our instincts can be telling us to stop it is actually movement that helps joints and muscles to heal. Some of the things to try include gentle, short (2-5min) walks and well as gentle rocking and rolling in sitting, standing or lying. Whilst you are unlikely to cause additional harm, the best approach is to find gentle movements that don’t make your pain worse. If you find a couple of these do them for short (30-60 sec) periods and do them often (every hour or so).
3: Avoid doing any one thing for too long
Avoid bed rest longer than 24 hours as it weakens the core muscles which support your back, which can result in more pain and a longer recovery time. With acute Low Back Pain when laying on your side you can try placing pillows between your legs so that your top knee rests higher than your hip. When laying on your back try to place a few pillows underneath your knees.
Sometimes you might feel comfortable sitting for a while but then experience increased discomfort when you get up. The idea is to avoid doing any one thing for too long. This will mean regular changes of position, as often as every 15-20 mins when awake. Alternate between sitting, lying, standing and walking. When sitting with acute Low Back Pain use a small pillow or rolled up towel in the small of your back and make sure that you are sitting on the base of your pelvis by sitting well back in the chair.
4: Use safe pain relief
If you know that your system can handle certain types of pain relief then you can use these. Always follow the directions on the packaging and always consult a doctor or pharmacist if you are unsure.
5: Use heat or ice
Different people and different injuries respond differently to heat and ice. A good option can be to try each (1 hour apart) and see which gives you more pain relief. For both heat and ice use it for 10 mins on and 10 mins off. Some people can also respond well with alternating the two, still with a 10 min rest period between. Never apply either heat or ice directly to you skin, always have at least one layer of towel/clothing protecting your skin.
6: Return to normal activity
In the vast majority of cases people can quite quickly return to some level of their normal activities, including employment, recreation and housework. In general a better medium and long term outcome is achieved by the people that return to these activities sooner rather than later. Your physiotherapist can advise you on how to modify your activities to help you achieve this and prevent further aggravation.
There are quite a few different things that you can do when your back is really sore:
1: Make an appointment to see a physiotherapist
Physiotherapists are musculoskeletal experts uniquely trained in the assessment and management of back pain. They will identify the reason for your pain and discomfort, help reduce your pain and increase your range of movement, as well as provide advice on the best way forward and what to do and avoid till your next appointment.
There are certain times when it is best practice to seek advice from other health professionals (doctors and specialists) and your physiotherapist can advise you of whether this is required.
2: Keep moving
Even though our instincts can be telling us to stop it is actually movement that helps joints and muscles to heal. Some of the things to try include gentle, short (2-5min) walks and well as gentle rocking and rolling in sitting, standing or lying. Whilst you are unlikely to cause additional harm, the best approach is to find gentle movements that don’t make your pain worse. If you find a couple of these do them for short (30-60 sec) periods and do them often (every hour or so).
3: Avoid doing any one thing for too long
Avoid bed rest longer than 24 hours as it weakens the core muscles which support your back, which can result in more pain and a longer recovery time. With acute Low Back Pain when laying on your side you can try placing pillows between your legs so that your top knee rests higher than your hip. When laying on your back try to place a few pillows underneath your knees.
Sometimes you might feel comfortable sitting for a while but then experience increased discomfort when you get up. The idea is to avoid doing any one thing for too long. This will mean regular changes of position, as often as every 15-20 mins when awake. Alternate between sitting, lying, standing and walking. When sitting with acute Low Back Pain use a small pillow or rolled up towel in the small of your back and make sure that you are sitting on the base of your pelvis by sitting well back in the chair.
4: Use safe pain relief
If you know that your system can handle certain types of pain relief then you can use these. Always follow the directions on the packaging and always consult a doctor or pharmacist if you are unsure.
5: Use heat or ice
Different people and different injuries respond differently to heat and ice. A good option can be to try each (1 hour apart) and see which gives you more pain relief. For both heat and ice use it for 10 mins on and 10 mins off. Some people can also respond well with alternating the two, still with a 10 min rest period between. Never apply either heat or ice directly to you skin, always have at least one layer of towel/clothing protecting your skin.
6: Return to normal activity
In the vast majority of cases people can quite quickly return to some level of their normal activities, including employment, recreation and housework. In general a better medium and long term outcome is achieved by the people that return to these activities sooner rather than later. Your physiotherapist can advise you on how to modify your activities to help you achieve this and prevent further aggravation.