Acute back pain: causes, treatment and tips for pain relief

At times, back pain reminds you of that one unloved relative whose visits you would prefer to avoid: the arrival is announced, is initially repressed, only to then turn out to be an annoying evening companion at exactly the wrong moment at the family celebration with double the force. The situation is similar with acute back pain - because, appropriately enough, it often appears exactly when we can least use it.

Back pain can occur in any age group and for a variety of reasons. From sudden injuries and excessive physical strain to poor posture and sedentary lifestyles, the causes are as individual as our personalities.

Fortunately, possible solutions and treatment approaches are at least as diverse. In this article we will show you how you can successfully combat acute back pain, avoid it in advance and at least relieve it in an emergency.

What to do if you have acute back pain? The most important things at a glance

Regardless of whether it's a pinch in your upper or lower back - you're definitely not alone with the pain, because along with headaches, it's one of the most common ailments in Germany and has become a veritable widespread disease. In a current RKI study , 61.3% of respondents reported that they had suffered from various forms of pain in the last 12 months.

But what can you do in an emergency? An overview:

  • Rest and protection : Give your back time to recover. Avoid excessive stress and heavy physical activity to prevent further damage.
  • Heat applications : A hot water bottle, a hot water bottle belt or a hot bath can work wonders to relieve muscle tension and promote blood circulation - and are particularly quick to use.
  • Physical therapy : An experienced physical or occupational therapist can help you strengthen your back muscles, improve mobility, and reduce pain. Targeted exercises and manual techniques are extremely effective.
  • Painkillers : If the pain is severe, medication can be used for a short period of time. However, always consult a doctor or pharmacist first to discuss the correct dosage and possible side effects.

Causes of acute back pain

They painfully remind us how crucial a healthy back is for our everyday well-being. The causes can literally be deep.

  • Muscle tension : One of the most common causes of acute back pain. These can be caused by excessive strain, poor posture or sudden movements - the classic sprain. The muscles harden and cause pain in the back area. Can also be triggered by excessive stress.
  • Disc herniation : It occurs when the soft inner core of a disc pushes through the outer ring and presses on nearby nerves. This causes stabbing pain and possibly numbness or tingling in the legs.
  • Pinched nerve : Can also cause acute pain. Often caused by vertebral displacement or inflammatory diseases such as sciatica.
  • Injuries : Back pain can also be caused by injuries such as falls, accidents, or sports injuries. Sprains, strains, or even fractures of the spine can cause severe back pain.

Treatment of acute back pain

When back pain hits with full force in the lower or upper back, it usually doesn't really help to bury it in the imaginary sand and simply sit out the discomfort. Because you can provide concrete relief.

Peace and quiet

It's crucial to give your back time to recover. Temporarily reduce intense physical activity to prevent further damage. But be careful, too much rest can also be counterproductive. You should still keep moving and do gentle activities such as walks or light stretching exercises - active regeneration is the order of the day.

Targeted therapy

An experienced physical therapist can develop and implement a tailored treatment for your back pain. Through targeted exercises, stretches and manual therapies, muscles can be strengthened, mobility improved and pain relieved.


Even if you usually prefer to leave the chemical club in the pharmacy cupboard, in some cases the pain can become so unbearable that taking painkilling medication is no real alternative. Anti-inflammatory medications like ibuprofen can reduce pain and inflammation.

Tips for pain relief for acute back pain

Even if it has become a real disease of civilization thanks to excessive sitting and a subtle lack of exercise, back pain is ultimately as old as we humans are. The options for targeted relief are correspondingly numerous - even if there is no patent recipe. Experiment a little and find the application that suits you.

Hot water bottle belt

Soothing warmth exactly where the pain bothers you most. With a hot water bottle belt you can specifically relax your back muscles and promote blood circulation - and also ensure relaxation when you have stomach cramps . A decisive advantage over classic hot water bottles: If you almost had to stay in bed with them, you can always carry the cozy feeling close to you with hot water bottle belts from VintageSpirit .

Improve your posture

Not only important for your personal values ​​- your back also thanks you for a sensible posture, both when standing and sitting. Avoid a hollow back or hunched back and make sure that your back is well supported. Ergonomic aids such as a back-friendly chair or a pillow can help.

Avoid sitting for long periods of time

It's easy to say, but it's quickly forgotten in everyday office life. Nevertheless, it is crucial because sitting activities can put strain on the back. Try to avoid sitting for long periods of time and integrate short breaks with exercise into your everyday life.

coping with stress

Stress is always poisonous to your health. Also for your back, because it can lead to tension and back pain. Find ways to reduce stress, such as through relaxation techniques, yoga, meditation, or regular exercise.

Prevention of chronic back pain

Your symptoms are considered chronic if they accompany you with constant regularity. But the same applies here: Prevention is half the battle; you can therefore take targeted measures to prevent them.

Train your back strength

You don't have to become a model athlete right away - but targeted training of your muscles works wonders for your back. You can strengthen your muscles through regular strength training with targeted exercises for your back. Some effective exercises include superman push-ups, planks, and back extensions.

Stay active and avoid sitting for long periods of time

Avoid sitting for long periods of time and integrate exercise breaks into your everyday life. Go for a walk, do stretching exercises or, ideally, get up every 30 minutes to relieve your back and stimulate blood circulation.

Keep an eye on the scale

Being overweight puts additional strain on your back. A balanced diet and regular physical activity are important for achieving or maintaining a healthy weight. This reduces the pressure on your spine and prevents back problems.

Make your workplace back-friendly

Ergonomic equipment in your work environment can help reduce strain on the back. Make sure your desk and chair are properly adjusted to your body dimensions. Use a supportive backrest and place the screen at eye level to promote good posture.

Conclusion: Relieve and prevent acute back pain

Even if, like unwanted family visits, you can never completely avoid them forever, you have a wide range of options available to combat acute back pain and skillfully prevent it. Which you should do early on so that they don't become chronic.

An effective way to relieve pain and relax your back is to use a hot water bottle belt. With their cozy warmth, they work exactly where you want them to. The belts made from sustainable upcycling materials in the VintageSpirit shop are not only efficient pain relievers, but also a stylish accessory with their fashion appeal - making them a perfect everyday companion.

However, if the pain persists for a long time and is particularly severe, you should always consult a medical professional to accurately assess your situation. But: With the tips presented, you have the tools to avoid acute back pain in your own hands.