A Back Injury: Do’s And Don’ts To Help You Recover

A back injury can be serious and affect your quality of life so don’t delay seeing a doctor. It’s important to know what is causing back pain and what you can do about it.

The most common causes of back injuries are falls or heavy lifting. Older people tend to have conditions that are linked to back pain. These include ruptured disks in your spine, osteoporosis, arthritis, or curvature of the spine. However, there are several things you can do or avoid doing in order to recover fast.


  • Excess weight puts a strain on the back so if you’re overweight, trim down to recover from back injuries more quickly.
  • Remove trip hazards in the home as these can cause falls and more injury to your back.
Senior man on wheel chair getting rehabilitation after back injury
  • Physical activities that don’t strain or jolt your back can increase muscle strength in your back. So, walking and swimming are usually beneficial but talk with your doctor about which activities you might try. Also do exercises safely, under the guidance of a physical therapist, and preferably in the company of others. A shared experience is good for your emotional health. A lot of back pain these days is caused by stress, depression or anxiety. Do activities you enjoy that dissipate these feelings and make you smile.
  • Consider changing your mattress. Avoid sleeping on a mattress that aggravates your back injury and/or leaves you with back pain in the morning. Ensuring you get a good night’s sleep in a comfortable bed is one of the best things you can do.
  • Consider wearing the right shoes. Wearing flat shoes like flip flops the whole day can harm your posture and make back injuries Back pain can start with the feet, so getting comfortable footwear that gives you adequate support is a sensible precaution.


  • Don’t think that a new back pain or injury is something you can live with or remedy yourself. Don’t think it will just automatically get better by itself. Also don’t shy away from seeking medical advice because that advice can make a huge difference to your life. Any physical therapy or medication the doctor prescribes will be tailored to your specific condition and circumstances.
  • Don’t lift anything heavy. Avoid lifting heavy objects as that can put an unnecessary strain on your back and make any injury worse. If you have to lift something, bend your knees and use your legs rather than bending down and lifting.
  • Don’t exercise unless prescribed. It’s a mistake to try and exercise to relieve back pain without first seeking medical advice. Making the wrong move can aggravate any back injury and that can be morale-sapping.

Therapy for Back Injury

Fairview Rehab & Nursing Home in Queens, NY, provides both outpatient and inpatient physical therapy. We also offer hip and joint replacement care. People with a back injury also benefit from our out- and in-patient occupational therapy sessions in a convivial setting. Don’t hesitate to contact us if you have any questions.  

This article contains informational and educational materials and does not replace health or medical advice. For questions or concerns regarding your medical condition or health objectives, speak to a qualified physician or healthcare provider.