If you’re dealing with back pain, you’re not alone, we all want a healthy back. It’s such a common issue that can really disrupt your life. At goPhysio, we believe in empowering you to take control of your back pain and regain an active, pain-free lifestyle. We’ve developed an eight-step guide that offers quick and easy solutions to help you manage your back pain effectively. Let’s take a closer look.

Step 1: Avoid Making It Worse

During the early stages of back pain, avoid activities that significantly make your pain worse. You don’t need to fear mild discomfort, but it’s crucial to steer clear of movements or positions that cause severe pain. Stay mindful of activities involving loaded flexion, like bending or twisting while lifting. By preventing further pain, you allow your body’s natural healing processes to kick in.

Step 2: Start Recovery Early

It’s really important to focus on activities and positions that alleviate your pain. This means spending time in comfortable positions that counteract your pain triggers. Listen to your body – if sitting worsens your pain, try lying down, standing, or walking. The key is to keep moving, switching between different pain-relieving positions regularly.

Step 3: Use Heat To Ease Your Pain

Heat is your ally in relieving back pain. It boosts blood flow to your muscles, increases their flexibility, and reduces muscle spasms. Applying heat to the affected area for about 10-15 minutes before gentle mobility exercises can significantly improve your comfort and flexibility. If you feel like ice would ease your pain, then that is OK too – it’s personal preference.

Step 4: Don’t Rest

The days of bed rest for back pain are over. Resting too much can hinder your recovery. Instead, opt for ‘selective rest’ – avoiding activities that make your pain worst while staying active with gentle mobility exercises. Movement is therapy and promotes a faster and more long lasting recovery.

Step 5: It’s Okay to Take Painkillers (Short Term)

Short-term use of pain killer medication can be beneficial. It helps reduce pain, making movement easier which in turn can accelerate your recovery. Seek guidance from your pharmacist or GP for the right painkiller for your situation.

Step 6: Find a Comfortable Sleeping Position

Making sure you get some quality sleep is vital, if you aren’t sleeping well, this has a knock on effect on your pain during the day. Experiment with different sleeping positions to find what works best for you. For back pain, try lying on your side with a pillow between your knees or with both knees and hips bent up. Alternate between positions to ease your pain and ensure a restful night.

Step 7: Gain Some Understanding

Back pain is often the result of a variety of contributing factors. Identifying these unique factors is essential. Common triggers include a sedentary lifestyle, being overweight, or previous episodes of back pain. By understanding what’s causing your pain, you can work to address the root issues, preventing future recurrences.

Step 8: Get Physical With Physiotherapy

Seek professional help from a physiotherapist, especially if you have recurring back pain. We can provide a clear diagnosis, a comprehensive plan, hands-on treatment, and a tailored exercise regimen. With our guidance, you’ll be on the path to recovery, regaining your mobility and enjoying life without back pain. We will identify and treat the underlying factors contributing to back pain, rather than just managing symptoms.

Conclusion: Take Action Today

Back pain doesn’t have to be a constant in your life. By following these eight steps, you can regain control, ease your pain, and return to the activities you love. Don’t just accept back pain as part of your life – take proactive steps to overcome it. Stay tuned for more tips and advice on how to reclaim your active, healthy lifestyle and learn how physiotherapy can make a substantial difference in your life.

You can download the full report below, with tips on how you can live a life free from back pain.