Top Tips to Help with a Sore Back

If you have back pain or have wondered what the best things to do for a sore back, you are not alone!

It is, by far, the most common condition that we treat every single day at our physiotherapy and massage therapy clinics, and we are always helping people get out of pain, move better and sort out their sore backs.

Despite the huge range of opinions 'out there' regarding back pain and what to do, we are confident that with the right evidence-based approach and simple, easy-to-implement solutions from our expert professionals, you can experience relief and get pain free as soon as possible! 

sore back pain physiotherapy

Check out our top tips below:


1. Find Comfortable Positions That Suit YOUR Back

These comfortable positions will be different for everyone.

For some, sitting down or leaning  forward will be more comfortable, and for others laying down flat may be more comfortable.

It is actually really common for laying on your tummy to be the most relieving position! 

Once you find out what it is for you, try to be in this position as much as possible, especially in the early stages of your pain.

As well as there being movements or positions that are comfortable, there will be movements that are uncomfortable or aggravate your pain.

Try to limit being in these positions as much as possible - understandably, if they aren’t comfortable, you won’t want to be in them for too long!

2. Keep Moving As Much As Possible

Even though lying or sitting still may be the most comfortable position, it is important that you keep trying to do your normal daily activities as much as possible and tolerable. 

A good analogy is to imagine a house and a fence around the house.

Early on with your sore back you may only be able to bend forward or extend backwards a certain amount before the soreness becomes too uncomfortable.

If this is the case, the distance from the house to the fence may be quite short.

Despite this, you should still leave your house and walk the distance to the fence that is comfortable, or bend or extend within that comfortable range.  

As you continue doing this, you will notice that the distance from your house to the fence gets bigger and bigger and the amount you’re able to move is more and more!

(Courtesy to Antony Lo, The Physio Detective for this analogy)


3. Pain Relief For A Sore Back

None of the following will completely solve your problem or give you permanent relief, but early on if your back is particularly sore it may be handy to have one of these nearby for some symptom relief:

  • Heat pack – use as frequently as you want. A hot shower may also provide you similar relief. 
  • Ice pack – everyone is different and if you find you don’t get the relief you’re after with a heat pack, try an ice pack, although I would suggest trying heat first
  • Lumbar roll - helps to get your spine into a more natural curve and relieve tension on painful tissues.


4. Stay Positive!

Even though early on it may be hard to see the light at the end of the tunnel with your sore back, staying positive is important.  

Getting frustrated, down or stressed about your sore back can increase the amount of soreness you experience or make you more sensitive to pain.  

By keeping a positive frame of mind, you’ll be putting yourself in a better position to overcome your sore back

5. See A Physiotherapist or Massage Therapist

Back pain is often mechanical in nature, meaning that something in our everyday lives such as our posture, stability control, our sporting technique, or simple daily activities may be contributing to a sore back. 

An experienced physiotherapist or massage therapist (like our team at Terrace Physio Plus!) will be able to help you identify what’s contributing to your sore back, and work with you to develop an appropriate treatment and exercise program to manage your back pain and get you back to feeling 100% and doing the things you love!