There are 4 main elements to help you.

  1. Appropriate medication.
    Speak with you GP who may prescribe appropriate painkillers, anti- inflammatories and if necessary muscle relaxants.
  1. Bed rest- for 24-48 hours.
    Bed rest as a treatment for general backache , has rightly fallen into disuse. It does however still play an important role in the sudden acute locked back scenario we has just described. Our general advice would be to accept this and remain as calm as possible. Your back will be surrounded by layers of clenching muscle spasm and being anxious or fearful will only serve to heighten this.
  1. Begin to do these gentle exercises, to achieve some relaxation of the muscle spasms. We would recommend that you try these exercises for 2 minutes every 2 hours. Your back will begin to give you permission to rock both knees at the same time as the diagram below illustrates.


  1. Cradle your knee between both hands
  2. Draw your knee up towards your collar bone on the same side.
  3. You will find that your hip begins to run out of movement as it becomes fully flexed.
  4. Now gently rock your knee towards your collar bone. This movement will begin to mobilize your pelvis on this side.
  5. Relax as much as possible. The aim is to try to make the pelvis….on both sides.   Do this for 1 minute.
  6. Take a short break and repeat.





  1. Lie on your back on the bed, or soft surface on the floor.
  2. Pull one knee up towards the chest, and then gently pull the other towards the chest
  3. Cup hands below both knees and then move your legs so the thighs rest at 90 degrees.
  4. Leave your head and shoulders gently relaxed on floor. Now gently oscillate the knees toward the chest.
  5. The emphasis is to keep the movement as subtle as possible. The arc of movement is only a few centimetres.
  6. Do this for 2 minutes.
  7. With time and gentle repetition your back will relax, and the movement will improve.


4. These exercises should be done in combination with the medication your GP has prescribed you and the use of a heat pack, which you should attempt to lie on for approximately 20-30min every 4 hours. Heat is very useful at this stage as it serves as a muscle relaxant. Once you can begin to walk, or even if you still require the use of a wheel chair, organise prompt physiotherapy at The Clinic. One of our physiotherapists will assess, diagnose and treat your problem and continue your rehabilitation. Once you have recovered from this acute episode, we may recommend some exercise to help you keep yourself right! Telephone 02892622912

Complete the form below if you would like someone to contact you regarding back pain.

Your Name:


Telephone No:

These exercises are part of The SARAH KEY METHOD, which we use as part of our treatment at the Clinic. For more information on The Sarah Key method, click HERE