Back pain often strikes when you least expect it – lifting a box, tying your shoes, or driving to see family at Christmas
The good news? Most back pain can improve quickly with the right early steps.
As Physiotherapists at Willunga Physio, we help people manage acute back pain, lower back tightness and sudden back strain every single day.
Here’s our guide to calming your back and getting you moving again.
What to Do First When You Hurt Your Back
If you’ve just hurt your back, the best first aid includes:
- Gentle movement, not prolonged bed rest
- Ice or heat depending on the type of pain
- Medication (see below)
- Light activation exercises
- Short walks
- Avoiding long periods of sitting
If pain persists, a physiotherapist (like the friendly team at Willunga Physio) can assess the cause and help you recover faster.
1. Keep Moving – The #1 First Aid Tip for Back Pain
When it comes to acute back pain, movement is medicine.
You may need to rest lying down for an hour or two, to help settle things initially, but long periods of lying down actually slow your recovery.
Consider lying on your stomach or on your side (wherever’s most comfortable), and get up regularly to move around.
Try these gentle movements:
- Short walks (inside or outside – no judgement )
- Easy hip mobility exercises (eg. rolling knees gently side to side)
Your spine is built to move, and early movement helps reduce muscle guarding and stiffness.
Don’t try and “walk it out” by going for long walks… definitely not in the first 2-3 days.
2. Ice or Heat for Back Pain? Here’s the Physiotherapist’s Rule
People always ask: “Should I use heat or ice for back pain?”
Use ice for:
- Sudden onset of pain
- Sharp pain or inflamed areas
Use heat for:
- General stiffness
- Tight muscles
- Chronic tension
Both can reduce discomfort – just avoid putting ice directly on the skin unless you enjoy unpleasant surprises.
3. Gentle Strength Exercises to Settle Back Pain
Even early on, light muscle activation can help calm pain signals and improve mobility.
Best early exercises for back pain:
- Glute squeezes… lying on your back
- Abdominal bracing (draw abs in when standing)
- Quarter squats (practice bending the knees)
These aren’t workouts; they’re reassuring messages to your nervous system: “Everything’s okay. We’ve got this.”
4. Can Painkillers Help Back Pain?
Absolutely they can!
Don’t forget medication can help ease pain and inflammation especially in the first 48-72 hours.
Over-the-counter medications (as recommended by your GP or pharmacist) can make it easier to move comfortably.
Be careful with anti-inflammatory medication (like Voltaren and Nurofen). While they can help, they’re not safe for everyone – always ask your pharmacist first.
Physiotherapy works best when you can move freely, so if medication helps you stay active, it may support faster recovery.
5. When Back Pain Is Not Dangerous
The majority of lower back pain and muscle strain improves without serious treatment.
Common causes include:
- Joint irritation
- Muscle spasm
- Ligament strain
- Minor disc irritation
Remember: your spine is strong – not fragile.
Seek urgent medical review if you experience:
- Numbness in the groin
- Loss of bladder or bowel control
- Significant weakness in the legs
- Severe pain after major trauma
These symptoms are rare, but important to mention.
6. When to See a Physiotherapist for Back Pain
Visit Willunga Physio if:
- Pain lasts more than a few days
- You keep getting recurring back pain
- You’re unsure which exercises are safe
- Pain affects your work, sport or sleep
- You want hands-on treatment and a tailored rehab plan
We provide a clear diagnosis and a personalised plan to help you recover faster and prevent flare-ups.
7. Why Choose Willunga Physio for Back Pain Treatment?
At Willunga Physio, we use evidence-based physiotherapy, hands-on treatment, movement education and personalised exercise programs to help you return to normal life quickly – and confidently.
Whether you’re dealing with:
- Lower back pain
- Sciatica
- Muscle strain
- Stiffness from sitting too long
- Or a back that simply “gave up” during gardening…
We’re here to help!
Most back pain improves with the right first steps: move gently, avoid prolonged bed rest, use heat or ice and start simple strength exercises early.
If your back still isn’t cooperating, the team at Willunga Physio is ready to help you recover – professionally, effectively and with just enough humour to make the process a little more pleasant.
Disclaimer: The information provided above is general in nature and should not be relied on in place of consultation with a qualified health proessional