Well, first of all, don’t panic!
When you injure an area and experience pain, your brain naturally sends signals to tighten the surrounding muscles. This is your body’s protective mechanism to prevent further injury.
Everyone’s body and experiences are different. If you’ve injured your back before, this time it may feel different from previous episodes.
It doesn’t feel good, and it’s normal to worry about what to do next.
Step 1: Get Your Pain Under Control
Rest
Lie down with your knees bent or place a pillow under them. The duration will depend on how you’re feeling. However, no matter how bad your back feels, prolonged bed rest (beyond 24 hours) is not recommended. Instead, gradually start walking and moving—little and often is the key.
Avoid Sitting
Avoid sitting for long periods during the initial stage, as this can aggravate your symptoms.
Ice or Heat?
Ice can be soothing for some people, but evidence suggests it may not penetrate deeply enough to reduce inflammation in your lower back. Heat, on the other hand, can help relax tight muscles and ease pain. You can use a heat rub, wheat pack, hot water bottle, or a stick-on heat pack that lasts all day.
Medication
Anti-inflammatories or pain relief can be helpful. If you’re unsure what to take or how much, consult your pharmacist. If you have underlying health conditions or find over-the-counter medications ineffective, see your GP for further guidance.
Well done—step one complete!
It’s important to remember that you won’t necessarily be back to normal the next day, and that’s okay.
When Should I Go to the Emergency Department?
Seek immediate medical attention if you experience:
Changes in bowel or bladder function
Numbness in the groin area
Legs giving way beneath you
When Should I See a Physiotherapist?
If you are in pain and struggling to move, a physiotherapist can help. At Broome Physio, we assess your lower back injury and determine the likely cause of your pain.
Your physiotherapist will provide:
Hands-on treatment tailored to your injury
Supportive measures such as taping or bracing, if necessary
Exercise recommendations to relieve pain and promote healing without worsening your condition
We’ll also explain what has happened and what we’re doing to help. If you have any questions, please ask! If scans are necessary, your physiotherapist can recommend or refer you for them—though they are often not required.
Ready to Get Started?
If you’d like to book an appointment at Broome Physio, call 08 9192 2973 or book online today!
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