There are various manual therapies which can help you, such as chiropractic, osteopathy, physiotherapy. These options can be a great starting point because they are non-invasive and drug free. Most healthcare professionals recommend non invasive approaches before considering injections or surgery.

Many patients benefit from applying ice packs to new acute injuries, and find heat relieving for chronic or arthritic injuries.

Please be aware both heat and ice packs applied directly on the skin can burn, causing permanent tissue damage. It’s important to wrap your ice pack in a tea towel to prevent this and do not exceed the length of time advised by your Chiropractor (or other healthcare professional). For lower back pain we usually recommend 10-15minute application, every 2hours.

As with ice be careful using heated packs from the microwave or hot water bottles. Use covers and check the temperature isn’t too hot before applying.

Most mechanical back pain respond well to movement. This doesn’t have to be much movement you will be pleased to hear if every little movements a struggle. Getting up and gently walking round the room in your own time, can be really helpful exercise for mobilising the spine. When you do sit or lay back down pay attention to your spinal position, try not to twisted or slump.

If you are able to take a short stroll round the block go for it. Just be sure you aren’t pushing yourself too much. Listen to your body and reduce your distance if needed.

Here is one of our really popular spinal mobility videos. Check with your Chiropractor that this is suitable for your injury before starting.

This is important for every cell in the body, allowing all the day-to-day chemical processes to happen happily, in addition to flushing away breakdown products following inflammation. Hydration is also really important to promote spongy healthy disc, which act as the shock absorbers of the spine.

Although many like to avoid medication, it can be a handy crutch to help you through the really acute phase of your injury. It’s really testing when you experience an episode of severe back pain. Anti-inflammatories and pain killers can provide some short term respite from the discomfort. This often helps lower back pain sufferers sleep, during this time your body can prioritise healing.

It’s not always realistic or possible to completely stop lifting and other demanding day to day activities. However, one tip I often give patients is, if it causes more than 3/10 discomfort you’re overdoing it. Where possible reduce the demand on your back and delegate more demanding tasks to allow your back time to heal. The initial stages of an injury tend to be the worst, then once the body starts to progress with healing, pain reduces. This is not an instant fix, your body has to heal and knit back together the injured site. Keeping calm and realising this is not forever is key, patience is vital.