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What to do if you have Back Pain.

You have been treated for Back Pain. You have been thoroughly examined and are now considered fit to be discharged. The following will aid your recovery.

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What to do if you have back pain - A Ten-Point Plan

At first

Don’t panic! About 95% of acute back pain is caused by simple ‘mechanical’ strains and it will usually get better on its own.

To ease the pain it is better in the first instant to lie down, rather than sit, in order to take the weight off your back.

Use extra pillows to support yourself in the most comfortable position for you. For example, use a cushion or small pillow to support your waist and hip if you lie on your side.

Rest as much as you feel you need to for 2–3 days maximum, but move around and change your resting position every half hour. For example, lie on your stomach if it is comfortable, then change position and lie on your back.

Do not allow yourself to ‘stiffen up’.

Do not have long hot baths; tight muscles may relax initially, but the pain may be more intense when you try to get out of the bath.

A cold pack wrapped in a towel applied to the painful area for up to 15 minutes may help, but may not be suitable for everyone. Some people find that gentle heat, eg, a hot-water bottle wrapped in a towel, applied to the painful area eases the pain when there is muscle spasm.

To make you more comfortable you could take simple painkillers, such as paracetamol.

If you have problems getting dressed, try putting your clothes on whilst lying down. Be careful getting out of bed also.

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Avoid sitting, bending, twisting and lifting; these positions may worsen your problem and increase your pain. If you do sit, choose an upright chair such as a dining room or office chair, with your lower back/small of your back well supported with a small cushion or a ‘lumbar roll’.

After 2–3 days maximum

Activity is important. Maintain your mobility by simple exercise that you normally enjoy, such as walking or other movement that does not give you back pain.

Look for signs of improvement such as:

– finding it easier to move around.

– being able to carry out everyday task.

– needing to take less painkillers, if any.

– sleeping longer and more comfortably

Continue to follow the simple advice given. You should feel an improvement and be able to return to all your normal activities gradually.

If you can carry out all your normal activities at home, maybe you are ready to do a full day’s work?

If you are not starting to improve steadily within the first few days, there is no change in your situation, or the pain is getting worse, seek professional help from your GP, physiotherapist, chiropractor or osteopath.

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What to do if you have Back Pain.

What to do if you have back pain - A Ten-Point Plan

At first

After 2–3 days maximum

Share this...

Were you prepared for the visit today?

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