At the first sign of back pain, what you do in the next few days matters most. Simple, early steps can ease pain, speed recovery, and stop a short-term strain from turning into a chronic problem. The mistake many people make is doing too little or the wrong things, which delays healing and can lead to lasting issues.

Here are the top five things you should do when back pain strikes:

1. Stay Active

It’s natural to want to rest when your back hurts, but staying in bed for too long can make things worse. Gentle movement keeps joints lubricated and muscles strong, helping your body heal faster. Short walks, light stretches, or easy movements are usually best early on. Fear of movement is one of the main reasons recovery slows down. Your physiotherapist can prescribe safe exercises tailored to your specific condition and gradually progress your program to restore strength and normal function.

2. Practice Relative Rest

Staying active doesn’t mean ignoring pain. “Relative rest” means reducing the load on your back while keeping your body moving. Notice what aggravates your pain and modify, don’t stop. For example, if sitting at a desk all day hurts, stand up and move regularly or work at a standing desk. If lifting weights or doing push-ups flares your back, switch to gentler exercises that don’t cause discomfort. This approach prevents stiffness without overloading irritated tissues, a smart balance that keeps recovery on track.

3. Use Medication Wisely

Many people avoid pain relief, but untreated pain can trigger muscle spasm and protective guarding, creating a painful cycle of stiffness and immobility. For most people, a short course of paracetamol and ibuprofen together can help settle acute pain and reduce muscle tension. Always check with your doctor or pharmacist before taking medication, especially if you have medical conditions or take other medicines.

4. Find Comfortable Positions

Even though staying active is key, you’ll need to rest at times. Use positions that take pressure off your spine.
– Lying on your back: Place a pillow under your knees.
– Side sleeping: Place a pillow between your knees.
– Sitting: Support your lower back with a rolled towel or small cushion behind the natural curve of your spine.
These small adjustments reduce strain and can make a big difference in comfort and sleep quality.

5. Get Treated Early

Don’t wait weeks hoping it will go away. Early treatment leads to faster, more complete recovery. Physiotherapists can identify the cause, relieve pain, and guide you through specific exercises to prevent recurrence. Think of how elite athletes recover quickly, they start treatment immediately after injury. The sooner you act, the quicker your back will heal.

If you’re experiencing back pain, book an appointment at Canton Beach Physio for a professional assessment and treatment plan.

Call 02 4396 5686 or book online to get back to moving well and living pain free.