Recovery from a Back Injury: The Sub-Acute Phase (Days 3-7)
The Crucial Next Steps in Your Back Injury Recovery
The first 48 hours of your back injury are behind you—now what? This is the sub-acute phase of recovery, where your body starts the real healing process. But here’s the catch:
👉 Move too much, and you risk reinjury.
👉 Move too little, and your back can stiffen up.
So, how do you strike the right balance? Here’s what you need to focus on in days 3 to 7 after your back injury.
1. Controlled Movement is Key
By now, lots of rest is no longer your best option. Gentle movement improves circulation and prevents stiffness. Start with:
✅ Short walks (5-10 minutes) a few times a day. Do not go for an hour!
✅ Gentle stretching (like pulling your knees to your chest and lying on your back with bent knees going from side to side).
✅ Avoiding long periods of sitting or standing. Sofas are generally poor to sit on. Try a more erect and firm chair such as you have in the kitchen
2. Back Injury Management Without Overdoing It
Pain is expected but should be improving. If you’re still in a lot of pain, get it checked. Otherwise:
✔️ Continue using ice for inflammation if needed.
✔️ Transition to heat therapy (warm packs) to relax muscles. Day 4 is recommended.
✔️ Over-the-counter pain relief and anti-inflammatories can help, but don’t rely on it long-term.
👉 Reminder of what to do if the back injury is less than 3 days
3. Get Expert Guidance for your Back Injury
The best thing you can do now? Get checked by a Jack, Greg or David.
💡 We assess your movement, check for imbalances, and guide you on what’s safe to do next.
If you’re recovering from a back injury and want to make sure you’re doing it right, book an appointment at Northcote Chiropractic Centre today. Your future self will thank you!
📞 9480 4383 Northcote & 9370 8266 Essendon
🌍 Northcote Chiropractic Centre & Essendon Health and Sports Centre
