3 Things to Do IMMEDIATELY After Hurting Your Back
Key insights: 60-second read
- Acute back pain is incredibly frustrating, but you have more control than you think - these three strategies work regardless of whether you've injured a disc, joint, or nerve.
- Down-regulate your nervous system first - pain is a reflection of how threatened your nervous system feels. Deep breathing, heat, and sleep are powerful tools.
- Find your respectful movement window - complete rest is outdated. Gentle walking or mobility work, within pain limits, speeds recovery.
Today's post is for anybody who has just hurt their back. You're struggling, you're in pain, you're not sure what you need to do to help you get through this experience as quickly as possible. Here are three really simple things you can focus on straight away that will hopefully get your pain under control and get you moving and back up to speed as quickly as you can.
"Pain isn't a reflection of how bad your symptoms are. It is a reflection of how heightened, threatened, irritated, or on edge your nervous system feels."
On this page
"You don't just have to rest and hope that things are going to get better quickly. You have control. You can influence how this process feels for you and how long this process goes for."
1. Down-Regulate Your Nervous System
Pain isn't just about tissue damage. It's about how threatened your nervous system feels. In acute back pain, your nervous system is on high alert. Calming it down is your first and most important task.
Simple Ways to Down-Regulate
- Deep breathing: 10 slow, deep, controlled breaths can shift your nervous system out of "fight or flight" mode.
- Heat: A heat pack or hot shower can soothe irritated tissues and calm the nervous system.
- Sleep: Prioritise sleep at all costs. This is when your body does its deepest repair work.
- Contrast showers: Alternating hot and cold can help reset your nervous system.
If you're considering anti-inflammatories, understand that while they may provide pain relief, they can also interfere with the natural inflammatory process that's essential for healing. Use this information to make an informed choice based on your specific situation.
2. Find Your Respectful Movement Window
Complete rest is outdated. The days of hurting your back and then putting your feet up until it gets better are behind us. Movement, within your pain limits, is essential for recovery.
What Movement Looks Like
- Walking: If you can walk, walk. Even 5 minutes at a time, several times a day.
- Gentle mobility: If standing is too painful, gentle leg movements or rolling in bed can still count.
- Listen to your body: Find the amount that feels comfortable and tolerable, and do that consistently.
Your movement window will change day by day. As your nervous system calms, you will be able to do more. Do not rest if you don't have to, but also don't push into sharp pain.
3. Feed Slack Into Your System
One of the most underrated ways to settle acute back pain is to work on areas around your back - above, below, and in front. These areas may be tight or restricted, and freeing them up can "feed slack" into your system.
The Kneeling Hip Flexor Stretch
- If comfortable, kneel on the ground with a towel or cushion under your knee (or use a chair).
- Keep your back straight and press your hip forward, feeling a stretch through the front of your thigh and hip.
- Experiment with angles - forward, sideways, shifting your hips - to find the best spot.
- Once you find it, tense all the muscles in that area for 5-10 seconds, then relax. You should be able to go deeper into the stretch.
- Repeat on both sides, then stand and walk. Many people notice an immediate improvement in their back symptoms.
You Have More Control Than You Think
Acute back pain is incredibly challenging, but you are not powerless. By understanding the role of your nervous system, finding your movement window, and gently addressing areas around your back, you can influence how quickly you recover.
Hang in there. It may be a rough few days, but you have tools at your disposal. You've got this.
Frequently Asked Questions
Should I take anti-inflammatories for acute back pain?
This is a personal decision. Anti-inflammatories can provide pain relief, which may help you sleep and function. However, they can also interfere with the natural inflammatory process that's essential for healing. If you can manage pain with other methods (deep breathing, heat, gentle movement), that's ideal. If nothing else works and an anti-inflammatory helps you get through the acute phase, that may be a reasonable choice.
How much should I rest after hurting my back?
As little as possible, while respecting your pain. Complete rest is no longer recommended. Find your "movement window" - the amount of gentle activity you can tolerate without sharp pain - and do that consistently. This might be walking for 5 minutes several times a day, or even just gentle leg movements if you're unable to stand.
How do I know if I've hurt a disc or a joint?
The concepts in this article apply regardless of what you have injured. However, a proper diagnosis requires a professional assessment. If you have numbness, tingling, weakness in your legs, or loss of bladder or bowel control, seek immediate medical attention. For other cases, a physiotherapist can help determine the specific structures involved and guide your recovery.
One key insight
"Pain isn't a reflection of how bad your symptoms are. It's a reflection of how threatened your nervous system feels. Calm the nervous system first, and the pain often follows."
Need Personalised Guidance for Your Back Pain?
If you're struggling with back pain and need professional help to figure out what's going on, consider booking an online Telehealth consultation with Grant. We can figure out what this looks like for you specifically in real time. Learn more about our back pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with any persistent issue, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
