Pain Relief
Video/Text

Things to do Next and Things to Avoid

Lesson 5

Whether this guide has been helpful or not, it's always a good idea to follow up with your physical health care provider of choice. We would love to be that provider for you but if you aren't local, please reach out to us here and we will find someone you can trust in your area.

Things not to do

For the next several days it's important not to irritate the injured structures in you back.  This can be thought of as not "picking the scab" on a healing wound.


  • Try to avoid flexing your back forward through out the day.  When sitting or bending forward keep your spine in neutral and hinge from the hips instead of the low back.
  • Try to avoid quick or jerky movements while your pain is still acute.
  • When rolling over in bed or getting up from sitting remember to brace your abdomen.  This is easily done if you imagine you were about to be hit in the stomach.  
  • Don't be discouraged if you've come this far and the pain isn't gone.  Your pain is likely the result of a long process.  The healing process can take some time as well.

Things to do next

  • Ice on the painful area can be helpful to decrease any discomfort you may be experiencing.  We always recommend a layer of cloth between your skin and the ice.  Never ice for more than 20 minutes every hour.
  • Find a position of comfort that doesn't place too much strain on your back.  This can almost always be found laying flat on your back with your feet propped up on a chair with your hips and knees at 90 degrees.  
  • Find a trusted physical health care provider to take this further.

Keep it up!

We hope you found this course helpful.  Don't be discouraged if you find your back pain creeping back up, you now know how to help yourself.  You have the power to control it, it's in your hands.  

If you have any further questions don't be stranger.  We'd be happy to answer any questions you may have.  Keep an eye out for our upcoming course on how to make and keep your back strong and resilient to avoid the recurring bouts of pain you may be experiencing. 

Thank you so much!