Fast Back Pain Relief: Tips from Bob and Brad, Famous Physical Therapists

Hi folks! We’re Bob Schrupp and Brad Heineck, physical therapists, and— in our opinion—the two most famous physical therapists on the internet.

Today’s Topic: Fast relief for back pain and spasms. These tips have worked for our patients, and we hope they help you too.

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Now, let’s dive into some tips to relieve back pain quickly.

1. Get Comfortable and Relax the Muscles

When you're dealing with back pain or muscle spasms, the first step is getting comfortable to help relax the muscles and reduce pain. Posture plays a key role in this. Additionally, applying heat or cold can provide quick relief, depending on your situation.

Back spasms are your body’s way of protecting the spine from moving into bad positions. If you can put your spine in a good position, the pain often decreases.

Note: If your back pain extends down your leg, you might be dealing with sciatica, which requires different care. Be sure to check out our sciatica videos for that.

2. Finding the Right Position

Finding a position that relaxes your back is crucial. This can be done while sitting, lying down, or reclining. Here are some tips for each position:

Sitting: Use a Recliner with Lumbar Support

If you’re sitting, a recliner works well, but it’s important to have proper lumbar support. Most recliners lack this, so adding a lumbar roll or pillow can make a big difference. The goal is to avoid the “slouched” position that often causes pain.

Tip: You can use a throw pillow, lumbar roll, or even buy a specialized memory foam lumbar support.

Lying Down: Elevate Your Legs

For many people, lying down provides the most relief. Place pillows under your knees to take pressure off your spine. A leg wedge works even better, especially for long-term relief. This trick is great not only for back pain but also for issues like knee or hip pain.

You can also place a hot or cold pack under your back while resting, but be cautious when using heat, as it can lead to burns if left on for too long. We recommend using infrared heat packs like Thermotex for deeper relief without the risk of burns.

3. Heat or Cold?

So, should you use heat or cold for back pain? It depends:

• Cold works best if you’ve recently injured your back or if there's inflammation. It’s perfect for those moments when you’ve overexerted yourself.

• Heat is great for tight muscles and spasms that need to be relaxed. Infrared heat packs, like the Thermotex, penetrate deeper into the muscles and joints, providing long-lasting relief.

Important: Don’t apply a cold pack directly to your skin—use a cloth layer in between to avoid frostbite. Also, cold packs should be flexible when frozen, so you can mold them to your back comfortably.

4. Lying on Your Stomach

For some types of back pain, lying on your stomach can help. Start by lying on a few pillows, then gradually reduce the number of pillows as your back starts to feel better. This position encourages your back to arch slightly, which can relieve pressure on certain areas of your spine.

5. Managing Long-Term Back Pain

If you’ve been dealing with chronic back pain, learning to manage it is key. Keep experimenting with heat, cold, and positioning to see what works best for you. If your pain persists or worsens, consider seeing a healthcare professional for further guidance.

Final Thoughts

We hope these tips help you manage your back pain! Remember, we can fix just about anything—except for a broken heart, but we’re working on that one too.