6 Steps To Manage Sudden Onset Back Pain

Sometimes injuries come on all of the sudden, but sometimes they are gradual. Sometimes they happen only during certain situations (like a road trip or lifting something really heavy) but then start to happen more often. Sometimes you wake up in pain that came out of nowhere. Sometimes you bend over to lift your baby and all of a sudden you can’t stand up straight.

When we’re in pain, especially when it feels new, it can be scary. Pain can cloud our judgement, making it hard to determine what to do. Not to mention it’s difficult to know what will help your pain and what will hurt you more.

With that said, there are general guidelines that one can follow in between the time your pain starts and when you see your doctor or physical therapist. First thing to do when you have a back injury, is do not panic! Remember that these things can happen and back pain is treatable. Often times, the severity of the pain is not equal to the severity of the injury.

Call and schedule an appointment with your provider, but in the meantime, consider the following suggestions  in the meantime. (As a quick disclaimer, we always recommend checking in with your provider if you’re in pain. If any of the below recommendations make your pain worse, please stop and contact your MD.)

So, you tweaked your back? Here are 6 simple steps to help bring your pain down:

1. Pain free movement!  When in pain, people tend to avoid any movement because they are scared. This fear is understandable, however pain free movement will serve you better. Though your range of motion may be limited, try any movement that doesn’t worsen or trigger your pain. This gentle movement will help prevent the muscles surrounding your pain from freezing which can cause even more pain. This could be gentle pelvic tilts, hip circles, or light stretching. Check out these exercises for some of our favorite movements for low back pain:

2. Use ice and/or heat, depending on what works or what you like better. Ice tends to be better for acute injuries and will numb the pain as well as reduce inflammation. Heat tends to be better for muscle tension as it helps the muscles relax and brings blood flow to the area. Personally, I like alternating to get both of the benefits!

3. Take it easy, back pain is not always something to push through. So while pain free movement is important, you don’t want to over do it. Listen to your body and when you start feeling the pain increase, ease off, take a break or rest if you can. Sleep is especially important for healing, so allow yourself time to rest.

4. Stop crossing your legs and commit to doing this for at least a week or two! I mean any type of leg crossing, it doesn’t matter if it’s just at the ankles. Crossing your legs puts pressure on your back and hips. Doing this will avoid aggravating an already inflamed area and keep your pain from hitting it’s higher intensities. 

5. Stand as evenly as possible and avoid leaning/standing on one leg. If you need to move, shift your weight back and forth from side to side. This will also avoid putting too much pressure on an already angry area. 

6. Massage the muscles around the area with a lacrosse ball, foam roller or have your partner help you! This can include your glutes, hips and low back. 

But most importantly, remember that an acute flare of pain may last for a few days or even a few weeks, but it should get better and better each day. If your pain doesn’t change or it continues to get worse, it’s time to see someone who can help you determine a plan.

Have back pain that you can’t quite figure out? Physical therapy can help! Come see us in our Austin, TX pelvic floor physical therapy clinic or work with us virtually. Contact us here to learn more!