Back Pain Self-Care

Back pain is a common reason people visit their doctor. The good news is that most back pain gets better on its own with time and self-care.

You don’t usually need bed rest — staying active is often better for your recovery.

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• Myth: You need to rest in bed until your back feels better.
• Fact: Complete bed rest is not helpful, unless directed by your physician. Try to stay as active as you can, unless you have serious symptoms.

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Self-Care for Back Pain

There are a few things you can try to help relieve back pain:

✅ Try Heat & Cold Therapy. Most people respond to this protocol:

However, this won’t be universal to everyone.

For example, some people may be more relieved starting with heat and then using cold, or alternating heat and cold every 20 mins.

Find which works best for you. Also see this guide to safely using Cold and Heat Therapies by HealthLinkBC.

✅ Try over-the-counter pain relievers like acetaminophen (Tylenol) or ibuprofen (Advil). ask your pharmacist what’s safe for you.

✅ Try helpful sleeping positions: on your side with a pillow between your knees, or on your back with a pillow under your knees.

What to Avoid ❌

• Complete bed rest
• Movements that produce sharp pain such as heavy lifting or twisting while symptoms are present

Getting Back to Activity ✅

• Listen to your body. If something makes pain worse, back off that activity
• Stay as active as you can — gentle movement helps you heal
• Increase activity as symptoms improve

Preventing Future Back Pain

Regular exercise strengthens your back, core, and stomach muscles and will help prevent injuries.

• Start slowly with walking, swimming, or cycling
• Try gentle activities like yoga, Qigong, or tai chi
• When recovered, add stretching and strengthening exercises

Safe Daily Habits ✅

• Lifting: Stand close to objects, bend your knees (not your back), lift with your legs, keep objects close to your body, avoid twisting
• Sitting/Standing: Take breaks to move around, use chairs with good back support, avoid standing or sitting too long
• General: Wear proper footwear, keep a healthy weight