Self-Help for Back Pain

Mark Beasley's picture

Let's talk about back pain – it's not fun, right?

But the good news is, you've got options to deal with it. This guide is all about helping you figure out what's up with your back and what you can do about it.


When to DIY and When to Seek Help 

What's Up with Your Back?

First things first, let's take a look at what you're feeling:

  • Is this the first time your back's acted up, or is it a repeat offender?
  • Is it hanging around all day or popping in and out?
  • Can you point to exactly where it hurts?
  • Does certain stuff you do make it feel better or worse?

Getting a handle on your symptoms helps you figure out what's causing the pain and how to fix it. For more on what might be causing your backache, .


Red Flags to Watch For

Some signs with back pain mean you should hit up a doc ASAP:

  • Got a fever along with the pain? Could be an infection.
  • Losing weight for no reason? Might be something serious.
  • Took a tumble or got hit? Time for a check-up.
  • Feeling numb in certain places or having trouble controlling your bladder? Urgent care time.
  • Can't sleep 'cause of the pain? Might be more than just a regular ache.

If any of these sound familiar, don't wait – get medical help right away. These could be signs of something more serious.

For more detailed information on potential serious back conditions, please refer to our leaflet titled


DIY for Quick Fixes

If your backache's not too bad or just started, you can try some DIY fixes at home:

  • Ice or heat packs can help with pain and swelling.
  • Rest up, but don't stay in bed all day – it slows down healing.
  • Stretch gently and move around a bit to ease stiffness.
  • Over-the-counter pain meds like ibuprofen can help with the ache.

Just remember, these tips are for mild, short-term pain. If it's not getting better or it's really bad, talk to a professional.

Explore more self-care tips and strategies in our leaflet on


Massage Might Work Wonders

Massage therapy can be great for long-term back pain relief:

  • Techniques like deep tissue or Sport massage can ease the ache.
  • Helps you relax and destress, which is always a plus.
  • Regular sessions keep the benefits going strong.

Before you book that massage, though, chat with your doctor – especially if your back issues are linked to other health stuff.

Learn more about how massage can be part of your pain management plan in our guide,


When to Call in the Professionals

Sometimes DIY isn't enough, and that's okay:

  • Pain sticking around for more than two weeks? Time to call the pros.
  • Pain so bad it's messing with your day-to-day? Get help.
  • Keep getting backaches? Might be a sign of something bigger.

A physical therapist can check you out and come up with a plan to get you feeling better.  This may include hands-on care, targeted exercises, and education on posture and body mechanics to address your specific needs and prevent future issues.


DIY Has Its Limits

Taking care of your back is cool, but it's okay to admit when you need help:

  • Some stuff, like herniated discs, need more than DIY fixes.
  • Trying to fix things yourself could make them worse.
  • Pros know their stuff and can help you out.

If your back's still giving you grief or your case is complicated, get in touch with a pro. They'll hook you up with a plan that works.

For more information on self-treatment and when to seek help, please review our leaflet on .


In a Nutshell

Dealing with back pain is all about finding the right balance between DIY and professional help. Taking care of yourself, knowing when to ask for help, and staying active can make a big difference.

And hey, if you're not sure what to do next or DIY isn't cutting it, we're here to help. Reach out, and let's get your back feeling better.


Book an appointment here



The content provided in this blog post is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional for a diagnosis and tailored treatment plan, especially if your symptoms are severe or persistent.

Mark Beasley's picture
About Mark Beasley

Mark Beasley MFHT Clinic Director and Sports Therapist Therapy Station Ltd.

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