Back injuries can be painful and limiting, but with proper care you can recover and return to your normal activities safely. Whether you’ve strained your lower back while lifting or tweaked it during exercise, it’s important to know what steps will help healing — and what actions might hinder it. Below is a list of do’s and don’ts for back injury recovery, based on medical guidance. Following these tips can ease your pain, prevent further damage, and speed up your return to wellness. This post has been updated since its original publication to reflect current research.
Do’s for a Safe Back Recovery
- DO keep moving (gently): It’s a common myth that you should stay in bed for days after a back injury. In fact, prolonged bed rest can delay recovery. In the first day or two, you may need to rest a bit to calm severe pain, but try to resume light activities as soon as you’re able. Short walks around the house, gentle stretching, or simply changing positions frequently helps prevent stiffness. Mild movement is better than bed rest – it maintains blood flow to back muscles and can reduce spasms.
- DO apply ice (then heat): For acute back pain (especially within the first 48-72 hours of injury), apply cold packs to the painful area. Ice helps reduce inflammation and numb soreness – use it for about 20 minutes at a time, several times a day (with a cloth between ice and skin to avoid frostbite). After a couple of days, you can switch to heat therapy (warm compresses or a heating pad). Heat relaxes tight muscles and improves circulation to the area, which can relieve stiffness Many people find a combination of ice initially, then heat later provides the best relief.
- DO practice good posture: Be mindful of how you sit, stand, and move while your back heals. When standing up from a chair or picking something off the floor, keep your back straight and hinge at your hips or bend your knees Avoid slouching when sitting – use a chair with good back support or place a small pillow behind your lower back. If you must sit for work, take pressure off your spine by keeping feet flat on the floor and taking short standing/stretching breaks every 20-30 minutes. Maintaining a neutral spine position protects your injured back from further strain as it recovers.
- DO use supportive sleep positions: How you sleep at night can affect your back. The goal is to keep your spine aligned. If you’re a back-sleeper, place a pillow under your knees to alleviate pressure on the lower back. If you sleep on your side, putting a pillow between your knees can help keep your hips and spine neutral. Avoid sleeping on your stomach if possible (more on that in the Don’ts). Also, make sure your mattress is supportive enough; a too-soft or saggy mattress might worsen back pain. Adding a rolled towel under your lower back for extra support is a simple fix that can make sleeping more comfortable.
- DO gentle stretching and exercise as tolerated: After the initial acute pain subsides (usually after a few days to a week), start doing light stretches or doctor-recommended exercises. One simple stretch is lying on your back and slowly pulling your knees to your chest, one at a time, to stretch the lower back (stop if it hurts). Pelvic tilts and gentle yoga poses like the Cat-Cow stretch or Sphinx pose can also be helpful. These movements keep your back from getting stiff and strengthen the supporting muscles. Additionally, short walks (even 5-10 minutes) can aid recovery – movement boosts circulation and helps nutrients reach your spinal tissues. Always listen to your body: a little discomfort is okay, but sharp pain is a sign to stop. Gradually, as you heal, you can increase activity level. Staying active will stimulate blood flow, increase flexibility and prevent spasms as you recover.
- DO lift objects carefully: You may need to lift things as you return to normal life, so use proper technique to protect your back. Bend your knees and squat down, keeping your back straight, rather than bending at the waist. Hold objects close to your body. Avoid lifting anything very heavy until cleared by your doctor – know your limit. If an item seems too heavy or awkward, ask for help. This careful approach prevents re-injury. Even after you’ve healed, maintaining good lifting habits will protect your back in the long run.
- DO consult a professional: If your back pain is severe, not improving after a week or two, or accompanied by symptoms like shooting leg pain or numbness, see a healthcare provider. They can rule out more serious issues (like a herniated disc) and guide your recovery. Often, a doctor or physical therapist will provide specific exercises and stretches tailored to your injury. They might also employ treatments like therapeutic massage, acupuncture (which can release endorphins for pain relief), or recommend over-the-counter anti-inflammatory medications for a short period. Following professional advice can significantly speed healing. Don’t hesitate to get help – back pain that lingers more than a couple of weeks should be evaluated.
Don’ts for Back Injury Recovery
- DON’T stay in bed all day: It might be tempting to lie down and not move when your back hurts, but extensive bed rest is not recommended. Research consistently finds that more than a day or two of bed rest can worsen back pain or prolong it. Immobility leads to stiff, weak muscles and can slow the healing process. So, don’t baby your back for too long. After an initial short rest, start gentle movements as discussed in the Do’s. Even while resting, change positions frequently – don’t stay in one static position for hours.
- DON’T push through severe pain: While staying active is important, you should not force your way through intense pain. “No pain, no gain” is NOT the motto here. If an activity causes a sharp increase in pain, stop doing it. For example, if vacuuming or mowing the lawn triggers acute back pain, pause those chores and give yourself more time to heal. Continuing strenuous activity despite severe pain can worsen your injury or delay healing. This also applies to any stretches or exercises – mild discomfort is okay, but anything that spikes your pain levels or causes tingling/numbness should be avoided. Honor your body’s signals; they are protective.
- DON’T lift or twist your back prematurely: Avoid heavy lifting, sudden twisting movements, or bending at the waist especially in the first few weeks after a back injury. These motions put a lot of stress on healing structures in your spine. For instance, don’t pick up heavy boxes, do high-impact sports, or move furniture during early recovery. Twisting (like swinging a golf club or even quickly turning to grab something behind you) is particularly risky soon after an injury. Give your back at least 4-6 weeks (or per your doctor’s guidance) before resuming such activities. When you do return, increase intensity gradually. Jumping straight back into intense activity is a recipe for a setback.
- DON’T slump or sit for long periods: Slouching in a chair or hunching over a computer can strain an injured back further. Avoid sitting in one position for more than 20-30 minutes at a time. If you have a desk job, set a timer to remind yourself to stand up, stretch, or walk briefly. Prolonged sitting tightens the hip flexors and weakens back muscles, which can exacerbate pain. Also, be mindful of your driving posture – consider a lumbar support cushion for your car seat. In general, movement is medicine for a recovering back, so break up those sedentary periods.
- DON’T sleep on your stomach: As mentioned earlier, stomach-sleeping is not ideal, especially with a sore back. Lying on your belly puts your spine in an extended (arched) position and can strain your neck as well. It’s listed as a “don’t” because it can worsen back pain or slow improvement. If you normally sleep face-down, try to transition to side or back sleeping at least while you heal. If you absolutely can’t sleep any other way, place a pillow under your pelvis and lower abdomen to reduce the arch in your back. But generally, avoiding this position will likely make your mornings less painful.
- DON’T ignore the cause of injury once you’re healed: This is more of a long-term “don’t.” After recovering, think about what caused your back injury in the first place and address it. If poor lifting technique was to blame, make a point to lift properly going forward (as noted in the Do’s). If weak core muscles contributed, incorporate core-strengthening exercises once you’re able – a stronger core can protect your back. If your job involves repetitive bending or heavy labor, consider ergonomic adjustments or protective braces as needed. Essentially, don’t return to old habits that set you up for injury. Use this recovery period as a learning experience to modify risky behaviors and possibly improve your overall fitness. For instance, gentle exercises like Pilates or back strengthening routines (with medical approval) can be great for prevention.
By following these do’s and don’ts, you give your back the best chance to heal well. Most minor back strains improve within a few weeks with conservative care. If at any point you experience alarming symptoms – such as numbness in the groin, loss of bladder/bowel control, or progressive leg weakness – seek medical attention immediately, as these could indicate a serious condition. But for typical back injuries, patience and proper self-care go a long way. Soon enough, you’ll likely be back (pun intended) to your normal activities.
Struggling with back pain or not sure how to exercise safely as you recover? Our licensed Massage Services can create a customized recovery plan and guide you through healing exercises. Don’t tough it out alone – get professional support for a stronger, healthier back.
(This post has been updated since its original publication to reflect current research.)
Sources:
- MedlinePlus (U.S. National Library of Medicine) – “Taking care of your back at home.”
medlineplus.gov
medlineplus.gov
medlineplus.gov
medlineplus.gov - Inova Spine Program – “Dos and Don’ts for a Quick Recovery”
inovanewsroom.org
inovanewsroom.org
inovanewsroom.org - University of Maryland Medical System – “Do’s and Don’ts for a Back Injury”
health.umms.org
health.umms.org - Harvard Health Publishing – “Therapeutic Massage for Pain Relief.”
health.harvard.edu - Harvard Health Publishing – “Bed Rest for Back Pain? A little bit will do you.” (2019)
aafp.org - NIAMS – “Back Pain: Diagnosis, Treatment, and Steps to Take.” (2023)
niams.nih.gov - NIH National Center for Complementary and Integrative Health – “Acupuncture for Low Back Pain.” (for endorphin mechanism)
health.harvard.edu
