ACUTE LOW BACK PAIN PROTOCOL

Do’s

  • Alternate Ice and heat for 20 minutes each to reduce inflammation (Note 1: if either ice or heat make your pain worse, only stick to the one that helps. Note 2: You can apply thermal therapy even after the initial injury period if it helps)
  • Keep moving your body to avoid further stiffness and promote pain relief. Eg. gentle walks, gentle stretches
  • Try lie on your back on a hard floor / firm bed (Mattresses irecommend are from https://www.sleepingduck.com/au/ and https://au.koala.com/products/koala-mattress )
  • Sit on a hard chair over a soft one
  • Sit on your bum bones at the front of the chair (use a lumbar support/ rolled up towel if needed)
  • Alter your car position to mimic your seated desk set up if you drive a lot
  • Anti inflammatories if pain is affecting daily activities

Dont’s

  • Avoid stretching away from the pain eg. If you have left sided lower back pain – move into the pain on the left rather than away from the pain to the right
  • Avoid prolonged sitting positions
  • Avoid looking down at a phone or computer
  • Avoid slouching / having poor posture
  • If pain persists and you don’t have the tools to ease your pain at home, contact an Allied Health Practitioner like a Myotherapist for help
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