Back Pain and Injury: 3 Practical Tips for Recovery

Back pain and injuries can be frustrating, particularly when they interfere with work, exercise, sleep or everyday activities. Sometimes there's an obvious injury, while at other times pain seems to appear without a clear cause.

Back pain is one of the most common problems I see at Coburg Chinese Medicine, and an area I have extensive clinical experience working with. Alongside acupuncture, I like to offer straightforward, practical advice that people can use in everyday life.

Here are three things worth considering when managing back pain or recovering from an injury.

If you're looking for an acupuncturist, you can read more about my approach on the Acupuncture for Back Pain in Melbourne page, or arrange an appointment directly.

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Tip 1: Using heat for back discomfort

Heat packs, wheat bags and hot water bottles can be useful for temporary comfort when your back feels painful or stiff.

Use comfortable warmth rather than excessive heat, keep a towel between the heat source and your skin, and avoid falling asleep with a heat pack. Take extra care if you have reduced skin sensation or circulation problems.

Some people prefer cold packs, particularly following certain recent injuries. Neither approach is right for everybody, and both are primarily ways of managing discomfort rather than repairing an underlying injury.

Tip 2: Topical liniments and muscle rubs

Menthol-based muscle rubs and traditional Chinese liniments are sometimes used for temporary muscular discomfort. Some contain ingredients such as menthol, camphor or methyl salicylate, which can produce warming or cooling sensations on the skin.

I often suggest considering a spray liniment because it's easy to apply without getting the preparation all over your hands. This can be particularly convenient when eating, using the bathroom or avoiding accidental contact with your eyes and other sensitive areas.

One example is Zen Joint & Muscle Relief Liniment Spray, available at Chemist Warehouse.

Always follow the product instructions. Avoid broken or irritated skin, eye contact and combining topical preparations with heat unless the product specifically permits it. Check with your pharmacist if you have relevant medical conditions, take other medications or are unsure whether a preparation is suitable.

Liniments are an optional comfort measure rather than a replacement for appropriate movement, rehabilitation or medical care.

Tip 3: Movement, strength training and rehabilitation

When your back is painful, it's understandable to want to rest. Temporarily modifying activities can be sensible, but prolonged bed rest is generally not recommended for uncomplicated lower back pain.

One of the most important things I discuss with people is finding ways to stay active within their capabilities. This might initially mean short walks, gentle movement or regularly changing position.

Why strength training matters

I'm a strong advocate for strength training, both for general health and as a possible part of back-pain rehabilitation.

Gradually developing strength through the back, hips and legs can help build the physical capacity needed for everyday activities, from lifting and gardening to work and exercise.

That doesn't necessarily mean lifting heavy weights in a gym. Depending on the individual, a programme might begin with body-weight exercises, resistance bands or light weights, progressing gradually as appropriate.

There's no single programme suitable for everybody. The exercises and pace of progression should reflect the person's symptoms, capabilities and circumstances.

What about sitting and inactivity?

Sitting isn't inherently harmful, and there's no single perfect posture. However, spending long periods inactive can limit opportunities to maintain strength, fitness and physical capacity.

For people already experiencing back pain, avoiding movement because of discomfort or fear of another painful episode can sometimes make returning to normal activities more difficult.

I generally think it's more useful to consider how much we move and how we maintain our physical capacity than to become overly concerned about sitting perfectly.

Australian and international clinical guidelines support staying active and considering appropriate exercise programmes. These can include strengthening, aerobic activity and other forms of movement suited to the individual.

For persistent pain, recurring injuries or difficulty returning to usual activities, a physiotherapist or exercise physiologist can help develop an appropriate rehabilitation programme.

A note on pain relief and anti-inflammatory medication

Appropriate pain relief can sometimes make it easier to remain active and manage everyday activities.

Ibuprofen (Nurofen) is a non-steroidal anti-inflammatory drug, or NSAID, which acts on processes involved in both pain and inflammation. Paracetamol (Panadol) is primarily a pain reliever, not an anti-inflammatory. Paracetamol alone isn't routinely recommended for lower back pain under NICE guidance.

These medicines aren't suitable for everybody. NSAIDs can interact with other medications and may be inappropriate for people with certain stomach, kidney or cardiovascular conditions, or during pregnancy.

Your GP or pharmacist can advise what's appropriate for you. Follow the recommended instructions; NSAIDs should generally be used at the lowest effective dose for the shortest necessary time.

Stress, sleep and recovery

Stress, poor sleep and worry about movement can influence how people experience back pain. Gradually rebuilding confidence in movement, alongside addressing sleep and stress where possible, may be useful during recovery.

The aim isn't to push through serious symptoms, but to find an approach suited to your individual circumstances.

When should you seek medical advice?

Most episodes of lower back pain aren't caused by serious conditions. However, seek emergency medical attention for new difficulty passing urine, loss of bladder or bowel control, numbness around the genitals or saddle area, or severe or rapidly progressing leg weakness.

Significant trauma, fever, unexplained weight loss, a history of cancer or persistent worsening symptoms also warrant appropriate medical assessment.

Acupuncture and back pain at Coburg Chinese Medicine

Back pain is a substantial part of my clinical work at Coburg Chinese Medicine. I offer individual, one-on-one appointments at my independently operated clinic in Melbourne's northern suburbs.

My approach involves understanding your symptoms, considering your other healthcare and providing practical advice alongside acupuncture where appropriate. Running a small clinic also allows me to keep my consultation fees relatively affordable.

You can read more about my experience and consultation approach on the Acupuncture for Back Pain in Melbourne page, or find current costs and clinic hours on the Fees & Opening Hours page.

If you're looking for an experienced acupuncturist in Coburg, you're welcome to arrange an appointment directly online.

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References

• Australian Commission on Safety and Quality in Health Care — Low Back Pain Clinical Care Standard

• NICE — Low back pain and sciatica in over 16s: assessment and management (NG59)

• World Health Organization — Guideline for non-surgical management of chronic primary low back pain (2023)

• Healthdirect — Anti-inflammatory medicines

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