Back pain – What helps quickly?
19. May 2025
Back pain is a widespread problem: around 31.4% of the German population received medical treatment for back pain in 2021.
The good news is that acute back pain can often be alleviated with simple measures.
What helps quickly with back pain?
Sudden onset of back pain can be very unpleasant and significantly restrict everyday life. Fortunately, however, there are effective measures that can provide rapid relief:
- Movement and activity: In the past, bed rest was often recommended for back pain. Today we know that lying down for long periods can make the symptoms worse. Instead, it is advisable to keep moving as much as possible and continue with everyday activities.
- Heat applications: Heat promotes blood circulation and relaxes the muscles, which significantly reduces acute back pain in particular. Applications such as hot water bottles, warm baths or special heat patches can therefore be helpful.
The key is to stay active and make sure you relax.
What should be avoided?
Many sufferers tend to adopt a relieving posture or lie down in bed to avoid the pain. But this can actually make the problem worse:
- Shortening and weakening of the muscles: Poor posture and inactivity lead to a weakening of the stabilizing back muscles, which can lead to even more complaints in the long term.
- Tension increases: lack of movement keeps the muscles in a tense position, which leads to additional pain.
- Blood circulation and nutrient supply deteriorate: Exercise promotes blood flow to the affected structures and helps to remove inflammatory substances. Too little exercise delays this healing process.
RecommendationStay as active as possible and focus on gentle movements. A short-term reduction in activity for one or two days may only be advisable if the pain is very severe – but without complete bed rest.
Additional measures to relieve back pain
- Manual therapy and physiotherapy: Targeted treatments by specialist staff can relieve tension and improve mobility.
- Relaxation techniques: Methods such as Jacobson’s progressive muscle relaxation or yoga can help to reduce stress and loosen the muscles.
- Functional training and back school: Special programs to strengthen the back muscles and train a back-friendly posture are recommended.
Three effective exercises against back pain
Acute back pain can often be alleviated with simple movements. Targeted exercises can loosen your muscles, relieve tension and improve the mobility of your spine.
The following three exercises are easy to perform and are suitable for both acute pain relief and prevention.
1st stage storage:
Lie on your back and place your lower legs at a right angle on a raised surface, e.g. a chair. This position relieves pressure on the spine and can alleviate acute pain.
2. pelvic tilt:
- Lie on your back with your legs bent.
- Press your lower back towards the floor and then release the tension again.
- Repeat this movement several times to mobilize the lumbar spine.
3. quadruped stance (cat hump and horseback):
- Stand on four feet with your hands under your shoulders and your knees under your hips.
- Make a cat hump by arching your back upwards and then go into horseback by letting your back sag.
- Perform these movements slowly and in a controlled manner to mobilize the spine.
These exercises can help to relax the muscles and improve mobility.
Important: The exercises should be performed slowly and without pain. A doctor or physiotherapist should always be consulted if pain persists or is severe.
Don’t let your back pain determine your everyday life!
Acute back pain can often be alleviated through movement, heat applications and targeted exercises. It is important to remain active and avoid relieving postures.
If you are unsure or have persistent complaints, you should seek medical advice. Our experienced physiotherapists will help you with individual treatments, targeted exercises and valuable tips for a pain-free back.
Make an appointment in our practice now and start your journey to greater mobility and well-being!