Top 5 Tips for Managing Back Pain

Top 5 tips to Managing Back Pain

Early intervention for back pain could save you a lot of pain and financial cost. There are many different types of back pain and what management works for one person could be potentially harmful to another. A manipulative and sports physiotherapist has advanced training in the diagnosis and management of acute and chronic back pain.


It is very important that your acute back pain is managed aggressively with pain-easing modalities. This includes manual therapy, specific exercises, heat, analgesia and anti-inflammatories. Once the pain has subsided, strengthening and conditioning programs are implemented. Your physio will guide you through this process



1. Reduce your sitting and bending activities.

2. Use support to reduce strain on your back

e.g. standing against a wall, placing a pillow in the

small of your back, using pillows between your knees when

you sleep.

3. Combine your medication with heat followed by exercise to achieve movement without pain.

4. Brace yourself before moving, especially when twisting, as this reduces the sudden sharp pain associated with tissue damage.

5. Report a sudden worsening of your symptoms, especially leg symptoms or changes to your bowel or bladder function.



It is best to avoid sitting for long periods as this can increase compressive forces through your back. Sit with a lumbar support and remember to move by rolling

your hips at regular intervals.



‚ÄćSometimes standing with a pelvic tuck helps to relieve pain associated with prolonged standing. Place one foot on a stool to help support your back or alternatively position your knees bent.



Remember to maintain the natural arch in your back when bending. Use your knees and brace your stomach to stiffen your spine before moving.



Is generally better than sitting or standing still. Try to tuck your pelvis in to brace your spine and shorten your steps. Limit the time you walk until you know how your back responds.



Once the acute pain has settled, strengthening exercises can commence. These involve tightening the lower stomach and pelvic floor, which are important in supporting your lower back and pelvis. Furthermore, a conditioning program has been shown to reduce future recurrences in acute backpain. A graduated program is set with increasing levels of difficulty.



Remember that close communication with you, your physio and doctor, is paramount for achieving a good outcome for your back. Mead Physio Group has an excellent professional relationship with all local doctors. In addition, the clinic’s physiotherapists have advanced clinical skills in manipulative and sports therapy. You are in good hands!