What do you do if you’ve just tweaked your back? It could happen working in the garden, at the gym, or who knows where else. Regardless, here is a simple list of things to do immediately and in the next few days to minimize the debilitating effects of a sore back and put you on the road to a faster recovery.

I’ll do another post of preventative measures and long-term strategies to limit your risk of back issues, particularly for those with chronic issues. But that’s for another day.

Watch the video for the full protocol, but the basics are:

1. Stop what you’re doing immediately. You’re done the day. Nothing good can come from pushing through it. You’re only going to make it worse. Sometimes much worse.
   

2. Do some light self massage on these key areas to try to release the muscles that will inevitably tense up: low back/spinal erectors, hip flexors, glutes.
   

3. Use ice or heat, whatever feels better. Alternate 15-20mins with ice/heat. 40-45mins with nothing.
   

4. Keep moving. Walking, light stretching, etc is ideal. Stay pain free. Not moving is only going to make it feel worse and lead to your muscles getting stiffer.
   

5. Stay calm. It might take a while to fully heal but you can get through this.
   

6. Get treatment from a treatment professional that you trust. This is only going to help expedite your recovery.