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What can you do in between osteopathy appointments to help relieve your back pain and aid recovery?

Updated: Dec 20, 2023

If you’ve recently visited an osteopath for treatment for your back pain, you may be wondering if there is anything you can do between appointments to help maintain progress and aid your recovery.

Osteopath treating a patient's back

So in this blog post you'll find some top tips and frequently asked questions to help you understand the best way to relieve your back pain in between appointments.

Should you apply ice or heat to your back?

Cool therapy is the method of choice for recent minor back injuries or muscle strains. Applying an ice pack (according to instruction) within the first 24–72 hours for up to 20 minutes can help to relieve pain, swelling and inflammation.

For back aches or pain where there is no obvious bruising or swelling, many clients find heat therapy helpful to relax the back muscles. Heat packs can be applied 72 hours after initial symptoms. You can purchase a coolpack at your next appointment.

Rest versus activity

Supporting your spine and maintaining good spinal health through good posture and a healthy lifestyle is something we need to be conscious of all the time, not only when pain strikes. Gentle activity can restore blood flow to the area, but please remember that returning to activity too quickly, without giving your spine and back muscle time to rest, can seriously hinder your recovery. Pain is an important guide to understand what your limits are. By speaking to your osteopath, we can advise you on the types of activity to help successfully rehabilitate your back strain or injury.

Keep up those exercises/stretches!

Specifically in my osteopathic clinics, I firmly believe that treatment is based on a partnership between the individual and their osteopath. I strive to empower you and support your journey back to health. As part of your personalised treatment plan, I may provide you with specific follow-up exercises or stretches for you to complete at home in order to further aid your recovery. If you’re unsure about these exercises or you have any questions, please don’t hesitate to get in touch.

More information

If you’d like further information or advice regarding self-care between osteopathy appointments, you can contact me via the website. I also have various back pain related information on the website. Visit the services page and blog for more details.

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