29/05/2026
So you’ve injured your back… now what?
Back pain is incredibly common and something we treat regularly as physios. In fact, around 95% of back pain is considered “non-specific back pain” meaning the pain is often linked to movement, posture, or activity, rather than a serious injury showing up on scans or imaging.
Here are a few simple things you can do at home:
1. Keep Moving
Gentle movement is usually one of the best things you can do. Complete rest is rarely recommended. Short walks, light stretching, or gentle exercise can help keep things moving and prevent stiffness.
2. Relative Rest
While movement is important, pacing yourself matters too. Avoid staying in one position for too long, as this can often make symptoms worse. Take regular movement breaks throughout the day.
3. Try Heat
Heat packs can help relax muscle spasm and provide short-term pain relief for some people.
4. Seek professional help when needed
Every injury is unique, just like every person. Don’t rely solely on Dr Google or ChatGPT. A proper assessment can help identify the cause of your pain and give you a tailored treatment plan to support recovery and prevent future flare-ups.
If your back pain is stopping you from doing the things you love, our physios are here to help
