12/04/2025
Back pain? You’re definitely not alone! Pulling or “throwing out” your back can be incredibly painful — but the good news is, recovery often starts with the right steps.
Check out our latest guide from Raleigh Orthopaedic for expert tips on what to do when back pain strikes:
1️⃣ Immediate Rest: First things first, take it easy. Find a comfortable position to rest your back—lying down or sitting with proper support can help alleviate some pressure. Avoid any heavy lifting or twisting movements that could worsen the pain.
2️⃣ Ice the Area: Apply an ice pack for 15-20 minutes every hour during the first couple of days to reduce swelling and numb the pain. Remember to wrap the ice pack in a cloth to protect your skin! After the initial inflammatory period, you can use heat therapy to improve flexibility and movement, and to promote healing. You can apply heat for 15–20 minutes at a time, as often as is comfortable for you.
3️⃣ Gentle Mobility: After a day or two, try gentle stretching or walking. Keeping your body moving is important, but avoid any movements that cause sharp pain. Simple stretches can help improve flexibility without overexerting yourself.
4️⃣ Pain Relief Options: Over-the-counter medications like ibuprofen or acetaminophen can help manage discomfort. Always consult with a healthcare professional before starting any new medication!
5️⃣ Stay Hydrated and Nourished: Keeping your body well-hydrated and eating a balanced diet can aid recovery. Nutrients support healing, so focus on anti-inflammatory foods!
👉 When to Seek Professional Help:
Urgent Care: If you’re experiencing severe pain, inability to move, or any numbness and tingling in your legs, please go to urgent care right away.
Doctor’s Appointment: If the pain persists beyond a few days or worsens, it’s time to schedule an appointment with your orthopedic spine doctor. Early intervention can prevent long-term issues!
Your health is our priority, so don’t hesitate to reach out for support. We’re here to help you get back on your feet.
