The First 3 Things You Should Do When You Hurt Your Back
Back pain has a way of stopping you in your tracks. One wrong move, a weird twist, or even just waking up the wrong way, and suddenly everything feels fragile. The good news? As chiropractors, we see back pain everyday and the majority of the cases aren’t dangerous. What you do in the first few days can make a huge difference in how quickly (and confidently) you recover.
If you’ve just hurt your back, here are the first three things that we encourage you to do.
1. Don’t Panic—and Keep Moving (Within Reason)
Your first instinct might be to freeze, lie down, or avoid movement completely. That’s understandable, but for most back injuries, total rest actually slows recovery.
Most acute back pain is caused by muscle strain, joint irritation, or disc sensitivity, not serious damage. Pain doesn’t automatically mean harm.
What to do instead:
- Keep moving through comfortable, pain-free ranges
- Go for short walks
- Change positions frequently
- Avoid movements that sharply increase pain, but don’t avoid movement altogether
Think of it as relative rest, not bed rest.
If movement feels scary, start small. Even gentle motion tells your nervous system that you’re safe, and that matters more than you think.
2. Use Pain Relief Strategically (Not as a Fix)
Ice, heat, gadgets and over-the-counter relief can absolutely help, but they should support recovery, not replace it.
General Guidelines:
- Ice or heat to your preference. One is not better than the other but they are both great. 10-15 minutes on/off tends to work well for most people.
- There are all kinds of devices and technology out there to “kill pain fast”. If you are using any devices, follow the instructions and only use as directed. If it increases pain, stop.
- Consult your doctor or visit the pharmacy for any pharmacological pain and inflammation options that may be available.
The key point: these tools are there to help you move, not keep you stuck on the couch. If something reduces pain but makes you afraid to move afterward, it’s probably not helping long-term recovery.
3. Get It Assessed Early (Before You Start Guessing)
One of the biggest mistakes people make is waiting weeks while:
- Googling worst-case scenarios
- Avoiding movement “just in case”
- Trying random stretches or exercises they saw online
An early assessment from a chiropractor or massage therapist can:
- Rule out anything serious
- Give you clarity on what you should and shouldn’t do
- Help you move with confidence instead of fear
- Prevent a short-term issue from becoming a long-term one
Back pain often becomes chronic not because of damage, but because of uncertainty, fear, and inconsistent management.
The earlier you get good guidance, the smoother the recovery tends to be.
While back pain and injuries suck, you don’t need to go it alone. At function health + wellness, our goal is to get you back to the things you love safely, efficiently and effectively. Our team of chiropractors, massage therapists and naturopathic doctors work have the tools and resources to help you get there.
