I recently strained my back lifting a couch by myself that was just too heavy for me. Is there a list of “dos” and “don’ts” that will help me get back on my feet quickly?

It’s always a good idea to have a medical exam to make sure there isn’t a more serious problem underlying an apparent injury. If you are quite sure there are no fractures, infection, or tumors, then it is safe to follow today’s current evidence-based Clinical Practice Guidelines (CPGs) for acute low back pain.

“Dos” and “Don’ts” include the following: do keep active and moving. Motion is lotion! Walking is an excellent way to achieve this. Don’t stay in bed. One or maybe two days of rest is okay after the initial injury but after that, get moving and keep moving. Again motion is lotion!

Unless your doctor or physical therapist recommend using a brace or corset for a specific reason, remain unencumbered and free moving. Avoid muscle relaxants or opioid drugs (narcotics). Tylenol (acetaminophen) for pain relief is generally approved. Again, check with your physician before taking any medication.

Core stability exercises for the trunk or extension exercises for the back are popular ways to deal with low back pain. If you are already doing these, you may want to put them on hold until your back pain is relieved. You can slowly resume normal activities and exercise as you recover.