Recovery From Back Pain – The Acute Phase (First 2 Days)

Hurt Your Back? Here’s What to Do for your Back Pain in the First 48 Hours

The first 48 hours after a back injury can be the difference between a speedy recovery and weeks (or even months) of pain. Whether you’ve lifted something too heavy, moved the wrong way, or felt that dreaded “pop” in your lower back, your next steps matter. Here’s what you need to know about your back pain.

What’s Happening in Your Body Right Now?

A fresh back injury sets off a chain reaction in your body. Inflammation, swelling, and muscle spasms kick in as your body rushes to protect the injured area. Pain is your body’s way of saying, “Take it easy!”

But what should you actually do? Here’s what works—and what doesn’t.

The 3 Most Important Things You Should Do for your Back Pain in the First 48 Hours

1️⃣ Rest, But Don’t Stay in Bed All Day

Yes, your back needs a break. But complete bed rest can actually slow down recovery. Instead, try short periods of rest combined with gentle movement, like walking for a few minutes every hour. Rest means lying on your back with your knees bent. Bed or couch, use a pillow under your head and one under your knees if you wish.

2️⃣ Use Ice to Control Swelling and Pain

Apply an ice pack (wrapped in a cloth) for 10-15 minutes every couple of hours. This helps limit inflammation and reduces the perception of pain. Avoid direct heat in the first 48 hours—it can make swelling worse. Running hot water on your back in the shower will reduce your immediate sensation of pain due to temperature and pain travelling together on their way to the brain. Plenty of heat crowds out a bit of the pain. It will however exacerbate the swelling and increase your pain later on.

3️⃣ Avoid Lifting, Twisting and Bending

Your back is in a vulnerable state. Lifting, bending, or twisting can make things worse. When you do need to move, take a breath, engage your core and move slowly. Keep shoulders and hips facing the front and use your feet to position your body square to any task.

What NOT to Do After a Back Injury

❌ Don’t apply heat (it can increase swelling).
❌ Don’t stay in bed for days (it can weaken muscles).
❌ Don’t ignore the pain—if it’s severe or getting worse, seek professional help.

When Should You See a Chiropractor?

If your pain is severe, shooting down your leg, or not improving after a couple of days, it’s time to get checked. Chiropractic care can help realign your spine, reduce muscle tension, and speed up healing.

Find out when to seek chiropractic care.  

Rest Isn’t Always Best for Back Pain – Here’s Why

Final Thoughts

Your back is telling you something—listen to it! The right steps in the first 48 hours can set the foundation for a full recovery. Need professional advice? Book an appointment today at Essendon Health & Sports Centre, and let’s get you on the road to recovery.

📞 Call us at 9370 8266
📍 Visit us at 127-131 Napier Street,Essendon
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