How to recover from a back injury

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How to Recover from a Back Injury

Impact Health and Performance

When you suffer a back injury, it can take weeks or even months to recover. The first step is to see a doctor so that you can get a proper diagnosis and develop a treatment plan.

Once you start a recovery plan, you must listen to your body and take breaks when necessary. You should be able to return to your normal activities if you follow the next recommendations: 

Navigation table:

  1. Rest
  2. Ice and Heat
  3. Medication
  4. Physical therapy
  5. Chiropractic care
  6. Massage


Rest is the most important step in recovering from a back injury. If you’re in pain, don’t try to do too much too soon. Getting back to your routine as quickly as possible will help you overcome your injury faster, but it can worsen things.

Don’t push yourself if you’re in pain or feeling fatigued—it’s tempting to force yourself even when your body is telling you not to. 

Ice and heat

Applying ice and heat can help ease the pain and speed up the healing process when you have a back injury. Ice is usually recommended for injuries that happen within the last 48 hours. If you’ve had your injury for longer than two days, it’s best to go with heat instead of ice. As with any treatment, it’s essential to use both properly so that you get the maximum benefit from them—and don’t end up doing more harm than good!.


Sometimes the only thing that will help is a potent pain reliever, such as aspirin or ibuprofen. However, don’t take these medications if you have stomach ulcers or kidney problems, and follow the dosage instructions on the bottle. If your back pain is severe enough to require prescription medication, your doctor may recommend one of several different drugs:

  • Anti-inflammatories. They reduce swelling and inflammation in the body. If you’re taking this medication for long periods, be sure to ask your doctor about ways to avoid side effects.
  • Muscle relaxants. These assist with muscle spasms related to back injury recovery by decreasing involuntary muscle contraction in various body parts (such as those associated with chronic low back pain).


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Physical therapy

Physical therapy is a great way to heal your back injury. Physical therapists are experts at helping people recover from injuries and can help them regain strength and mobility. You might undergo physical therapy several times during your recovery, but it’s worth it!

  • Physical therapy can help you recover from back injuries faster. This will be especially important for you if you’ve already been injured for a while before starting physical therapy. 
  • Physical therapy will ensure that future injuries don’t happen again as much as possible! 

By finding out what caused your back injury in the first place and correcting any imbalances or deficiencies within yourself, you will be fine when trying new activities later on down the road.

Chiropractic care

Chiropractic care involves the manipulation of the spine and joints to treat injuries and pain. The chiropractor may use various techniques to relieve your back pain, such as traction or massage, but most often:

  • They will adjust your spine using their hands or a specific tool.
  • They often combine treatments with other therapies like massage and heat therapy. 
  • They can also prescribe medications if necessary. 

Many chiropractors are medical doctors who have gone to medical school and then completed more years of training to become board certified in their field.


Massage is an excellent way to:

  • Relieve back pain,
  • Release muscle tension,
  • Improve blood circulation in the back injury. 

We recommend seeing a professional physical therapist once per week or so until you feel relief from tension in the muscles surrounding your spine or back injury. If you have multiple areas of tightness, consider having each area worked on separately during each session. 


Back injuries can be very painful and cause a lot of problems. However, there are ways to get better from them. If you’ve been injured and need help getting back on your feet, don’t hesitate to ask your doctor about treatment options like physical therapy. Call Impact Health and Performance to start your personalized back injury program and find the pain relief you were looking for!


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