So you just sprained your back. The pain is severe. You may have not been doing anything strenuous. You might not even be able to stand up. Fear not as this is a common occurrence in 80% of people. Most cases of acute low back quickly resolve with proper precaution. This article will serve as your guide in managing the early stages of a back pain flare up.

Disclaimer: If you have numbness and tingling, lower extremity pain, lower extremity weakness or bowel/bladder issues then a phone call to your physician is warranted. Some of these guidelines may still be helpful but your priority should be to seek further investigation.

Find a position of comfort. This is typically a relaxed position like sitting, standing, lying on your stomach or back, etc. When you are in this position your pain decreases or alleviates. The symptoms remain this way upon assumption of an upright posture, albeit for a short period of time.

Typically you know your symptoms best. Most folks will be able to describe a position they prefer. I then take them into this position and offer recommendations to enhance the position:

Symptom modification. Apply ice. Or heat. Or both. I am asked whether a client should use ice or heat daily. Over time my perspective on this has changed. Neither are going to expedite the healing process. However, both may affect your nervous system's response to pain in a positive way. If you feel better then you will move more, which may promote recovery.

I usually recommend trying one or the other then assessing the response. If you do not feel better then try the other. When you find one that works, apply it for 15-20 minutes every 2 hours. 

Additionally, I like to use tape for acute low back pain. I apply a strip of kinesio tape, but any tape will do, with a little stretch directly over the area of pain. If your back feels better then wear it throughout your waking hours. Get a nice friend to help you reapply it every 1-3 days.

Progressively increase your activities. Exercise and movement are some of the most effective interventions for lower back pain. Exercise and movement help to promote blood flow and motion in your healing tissues. When you exit your position of comfort, progressively increase your upright time. Pain is like a house alarm. It is designed to warn you of danger. It is not communicating harm or injury. So when you are being active you will feel pain. Heed this as a warning bell by your body indicating a return to the position of comfort as well as ice or heat. 

Avoid aggravating activities. I like to keep this as simple as possible. Most back pain episodes follow a pattern. Some people feel worse with sitting and forward bending whereas others feel worse with standing and backward bending. Which ever is the aggravating activity I recommend avoiding for a short period of time, 1-2 weeks. 

As you begin to feel better, I would recommend moving more. There is no magic exercise for back pain. Use some common sense with movements as well as a little patience. If you want extra help or advice contact your local physical therapist.