First Aid for Back Pain

Firstly, don't panic!! Whilst back pain is terrible, it is also a common experience, and for most people it will resolve or greatly improve within 24-48 hours.

In case of sudden onset of acute pain, the following may help:

• Immediately lie face down. If this is impossible because of pain intensity, rest in bed and attempt exercises the next day

• Perform Exercises 1 and 2 once (holding for up to 3 minutes), and then 3 times. Repeat this sequence every two hours during your waking hours

• If the pain is more to one side and not reducing, move hips away from the painful side and do Exercises 2 and 3

• Hold exercise 3 for only 2-3 seconds each time

• Avoid all movements that aggravate symptoms

• Do not slouch or bend forward for three to four days

• Use a small cushion or Lumbar roll for support when sitting and driving

• Try using a rolled towel around your waist when resting in bed

Reference: “Treat Your Own Back” 7th Edition, Spinal Publications, Robin McKenzie, p. 117.