How to Manage Back Pain After a Move | PhysioExtra

You’ve packed your boxes, everything’s ready for the big day. But then, one wrong move during the move, and everything falls apart. Back pain often strikes when you least expect it, and moving is a common trigger. Here’s what to do to relieve the pain quickly.

A Common Scenario...

You lift a box that’s a bit too heavy or repeat movements while bending forward (hello, spiral staircases!), and suddenly, your back gives out. Your lower back locks up, every movement becomes painful, sometimes even in your legs, and you can’t straighten up. Your back muscles are tense, every action hurts, and it’s nearly impossible to find a comfortable position.

• The good news - If this is your first episode, there’s over a 50% chance that the pain will go away on its own within a few days or weeks.
• The not-so-good news - Without proper treatment, more than 50% of people experience a recurrence. Even worse, many will still suffer from residual back pain more than a year later.

Why see a physiotherapist after a back injury?

A physiotherapist can provide an accurate diagnosis, create a personalized treatment plan, and guide you through an exercise program to reduce the risk of recurrence. If a medical evaluation is needed, your physiotherapist can also refer you to the right healthcare professional.

What you can do at home to relieve back pain

The following advice is designed to ease your pain and help you regain your mobility. The goal is to move the pain toward the center of your back and, most importantly, prevent it from getting worse. If any of these exercises increase your pain or if the pain spreads to your buttocks or legs, stop immediately and consult a physiotherapist.

1. Lie on your stomach

• Place a few pillows under your pelvis

• Relax for a few minutes

• Gradually remove the pillows and continue lying flat for a few more minutes

• If this relieves your pain, repeat 6 to 8 times a day for 1 to 2 days

• Optional: Apply ice to your lower back for 15 to 20 minutes

2. Elbows support position

If step 1 was helpful:

• Lie on your stomach, then prop yourself up on your elbows

• The goal is to create a gentle arch in your lower back

• Stay in this position for a few minutes, 6 to 8 times a day

3. Sleep in a back-friendly position

Lie on your back with:

• A pillow under your knees

• A small cushion under your lower back to maintain its natural curve

Important: Complete bed rest is no longer considered an effective treatment for back pain. It’s best to alternate with the exercises in steps 1 and 2.

4. Temporarily avoid certain movements

For a few weeks:

• Avoid bending forward or twisting your back

• Limit activities like vacuuming, gardening, or lifting items

• Avoid sitting for long periods

• When you resume these tasks, always keep a slight arch in your lower back

Your physiotherapist can show you how to return to activity safely and progressively.

5. Stay active (without pain)

Movement helps your recovery!

• Choose activities that don’t increase your pain, like walking

• Even better if walking relieves your symptoms

• Go for several short walks each day and gradually increase the duration

Back pain during a move is common, but that doesn’t mean you should ignore it

With the right habits and professional support, you can get back to feeling comfortable sooner... and lower your risk of experiencing it again. Need support with your recovery? Book an appointment with a physiotherapist.

Wishing you a smooth recovery!

Article originally published on November 13, 2019. Updated on May 30, 2025.