HD Therapy

Massage & Self-care Holistic Therapy

Back injury advice , to help aid and ease pain for non acute injuries

Back injury advice , to help aid and ease pain for non acute injuries

So you have tried to lift something heavy or maybe pulled yourself the wrong way and your back isn’t feeling too great, well heres a list of dos and donts to help ease a rapid recovery…but don’t forget apply some HD Therapy Muscle and Joint balm aswell 🙂


Stop what you are doing and apply ice to ease the pain and inflammation. Cold therapy can be continued for about 20 minutes every 6-8 hours for the next 2-3 days. But remember – don’t put ice directly on your skin. It can damage the tissues and nerve endings.

You may find it helpful to lie flat on your back on a hard surface for support, rather than a cushy bed. This can help relax the injured muscles in the immediate aftermath.

Pain relievers such as acetaminophen, ibuprofen and naproxen can help, aswell as HD therapies own Muscle & Joint balm. However, they may not be advisable for anyone with kidney problems or a stomach ulcer. It’s a good idea to check with your doctor about which medications you should or should not take.

Once you are upright and stabilized, do whatever you can to stay that way so your injury does not worsen. That means avoiding bending, lifting or twisting through the spine. If you need to pick up something from the floor, keep your spine straight. When you brush your teeth or wash the dishes, maintain a straight, neutral spine, bending forward from your hips.

Sleep in a position that’s comfortable for your spine. Put pillows under your knees when you are on your back or a pillow between your legs if you sleep on your side. This helps the muscles to release.

If your pain persists after the third day, try a little moist heat. This can help reduce stiffness and improve blood flow to the injured area.

Massaging the affected muscle with firm pressure may help reduce tension. Press on the area for 30-60 seconds, then rub the surrounding area in a circular motion.

Drink water to stay hydrated when you are recovering from injury. Chronic dehydration can affect the strength and quality of your spinal muscles.

If tolerated, try to stay mobile in the first few days after your injury. Move gently. Mild movement is better than bed rest. Any lengthy bed rest can prolong your back pain.

When you are ready, engage in slow, easy stretching such as pulling your knees toward the chest. If it hurts doing any exercise, stop, slow down and try again later. Walking for short intervals can also help.

Get back to your regular activities, such as work, as soon as you can. Modify activities as needed. But remember, staying active will stimulate blood flow, increase flexibility and prevent spasms.


Do not try to “play through the pain.” It is essential to let your body recover before resuming strenuous activity.

Do not sleep on your stomach. This can worsen back pain.

Do not perform heavy lifting or repetitive twisting of your back for up to six weeks. This can disrupt the healing process.

Do not ignore how you injured yourself. Make changes to the way you lift. Practice good posture and use judgement when lifting heavy items (ask another person to help you). Strengthen your core with abdominal exercises, which can protect your back. Do not sit in one position for long periods of time. Move around and stretch every 20 minutes to help prevent injury. Consider lifestyle changes such as losing weight to reduce your chances of recurring back issues.


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