Unfortunately, back injuries are something that affects people of all ages, genders, and locations. It doesn’t matter whether you’re over the age of 80 or under the age of 20, hurting your back can result in serious discomfort and even lifelong injury. 

Regardless of whether your injury was caused by unloading freight or sleeping in an awkward position, back injuries are painful! The good news is that with the right care and advice, you can get back on your feet in no time. 

Here are some of the best tips for speeding up your recovery after a back injury.

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Rest

Whether it’s a head injury, a foot injury, or a back injury, rest is essential. Rest helps prevent further injury, while also promoting the healing of your current injury. Rest can range from laying in bed for long periods of time to simply avoiding walking. The type of rest you require will depend on your doctor’s particular set of instructions. 

Yet, it’s important to remember that although rest is important, you shouldn’t stay inactive for too long.  Prolonged rest can result in weakened muscles and ultimately make your injury even worse. 

After a day or two following your back injury, you want to slowly move around with gentle activities. From light stretching to slowly walking, your doctor may advise you on a few different light movements to engage in.

Alternate Between Hot and Cold

Alternating between ice and heat therapy has been shown to be extremely effective for alleviating back pain and promoting healing. Experts recommend initially icing the area for the first two days, then moving on to heat therapy. 

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The reason we start with ice is because this will help reduce swelling and numb the area when it’s hurting the most. Once the pain has subsided slightly, they switch to heat, which can soothe muscle stiffness and encourage blood flow to the affected area. Alternating between the two will help you get the best of both worlds and ultimately encourage healing at a faster rate.

Maintain Good Posture

Maintaining good posture is key to healing a back injury. Failing to sit up straight or hold your shoulders in a correct position can result in extended pressure on your spine and slow down your recovery. 

If maintaining posture is an issue for you, you might want to consider incorporating a back brace into your lifestyle. This won’t just help you sit properly but will also help you stand correctly when you’re on your feet. Ergonomic furniture is also a great idea if you have to spend long hours sitting at a desk.

By practicing the proper posture, you won’t just encourage healing, but you’ll also prevent future injuries from occurring.

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