What Should You Actually Do After a Back Injury?
Acute lower back pain can feel overwhelming. One minute you’re moving normally, the next you’re stuck—unsure whether to rest, stretch, or head straight for an MRI. And as friends, family, and the internet start offering advice, it gets even harder to know what’s actually helpful.
So let’s slow down and look at what the research tells us.
First: Rule Out Red Flags
Before anything else, it’s important to recognize signs that something more serious might be happening. These “red flags” include:
Fever or recent illness
Loss of bowel or bladder control
Numbness in the groin or legs
Progressive weakness in a limb
A history of cancer, IV drug use, or recent infection
If you’re experiencing any of these, speak to your healthcare provider right away.
What Does the Research Say About Treatment?
A recent review found that no non-pharmacological treatment (such as stretching, adjustments, or massage) stood out as especially effective in the first stages of acute back pain. That may feel disappointing, especially when we’re used to searching for quick fixes.
The only pharmacological intervention with consistent evidence? NSAIDs—non-steroidal anti-inflammatory drugs like ibuprofen—which can offer moderate short-term relief.
But that’s not the whole story.
Movement Is Key
Another major takeaway from the research is that the most reliable non-drug recommendation is simple: stay active.
That doesn’t mean “power through the pain.” It means moving in ways that feel manageable and safe, maintaining your ability to function while your body recovers. Whether it’s walking, gentle mobility work, or simply avoiding prolonged bedrest, movement plays a protective role.
At Ascension Physical Therapy & Performance, this matches the way we approach care every day.
How We Guide Clients Through Acute Pain
We don’t chase posture perfection or prescribe rigid “fixes.” Instead, we start by understanding your unique context—your lifestyle, stress levels, goals, and beliefs about pain. Then we work with you to find movement strategies that fit you, not a textbook.
Pain is complex. It’s not always a sign of damage, and it doesn’t mean your body is broken. But the way we respond to pain—especially early on—can shape our long-term outcomes. That’s why we emphasize education, reassurance, and gradual re-engagement with movement.
Long-Term Recovery Starts Now
Acute back pain often improves on its own, but how you move (or don’t move) in the early days matters. Our goal is not just short-term relief, but long-term resilience—helping you build strength, confidence, and a better relationship with your body.
If you're dealing with lower back pain and unsure what to do next, we're here to help.
Explore our services or schedule a visit at our White Bear Lake clinic.
