Beginner’s Guide to Acute Low Back Pain

Here at Highlands Wellness in Kanata, the number one condition we see is acute low back pain (followed closely by neck pain and sports injury). We have tons of experience treating this, and have come up with the four most common tips we give people in the first couple of days.

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Dr. Josh, Kanata Chiropractor describes how to help with the first few days of low back pain.

Tip 1. When your back hurts, don’t freak out.

99% of low back pain is benign, meaning it’s not a medical emergency. It may feel awful and be super hard to do your normal activities, but chances are the damage is not nearly as severe as it feels and you will begin to feel better again quite quickly! This is great news and will help you get moving faster and more comfortably.

Tip 2. Try to find tolerable movements you can start as soon as possible.

Sometimes we need a day or two of minimal movement and rest because back pain is so severe, but most of my patients report back to me that they feel much better after getting out for a walk, doing some easy stretching or gentle yoga. Exercise will get nutrient-filled blood to the injured area, flush out inflammation, and has an overall pain-reducing effect. 

Tip 3. Experiment with different setups to ensure you can get some sleep.

In the first couple of hours or days after onset of back pain, it can be very hard to sleep. It’s especially important to get some sleep because that is when most recovery in our body occurs.

If you’re a side-sleeper, try putting a pillow between your knees. If you’re a back-sleeper, try putting a pillow below your thighs.

Some of my patients tell me they initially sleep better on the couch, the floor, or their favourite recliner chair at the beginning of an episode of low back pain. These are all valid options, and if they allow you to get a couple more hours of shut-eye then they are worthwhile to try!

Tip 4. Get assessed and try some treatment.

You don’t have to go through back pain on your own. Our team is here to help and we are experts at getting you back to the activities you love. Whether you’re picking up your baby from the crib, trying to sit comfortably at work, or returning to your favourite sports, we can make the journey smoother, more predictable and overall more comfortable.