Advice on caring for yourself or others with Back Pain at home
Back Pain Advice
Low back pain can cause pain to be felt in the back only; or in the back, buttocks and leg; or in the leg alone.
Pain may vary and may be made worse by certain movement and positions.
When in acute pain carry out the following instructions:
- Immediately lie face down. If this is impossible because of the pain intensity, go to bed – attempt the exercise next day.
- Use a rolled towel around your waist when resting in bed.
- Perform the following exercises x10 every 2 hours.
(A) Lie face down for 5 minutes
(B) Prop yourself up on your elbows
(C) Push yourself up to arch your back keeping your hips on the floor
If the pain is more to one side and not improving, move your hips away from the painful side and repeat exercise (B) and (C).
- Do not bend forward for 3–4 days
General Advice
- Try to avoid sitting, especially in the bath, when acutely painful
- Do not sit up in bed
- If sitting, use a hard highbacked chair, eg, dining chair and use a rolled up towel to support the lower back. Do not sag in an easy chair
- Never sit with your feet up.
To get in and out of bed; turn onto your side (A), swing your legs over the edge (B) and come up with your back held straight (C).
To ease pain the following may help:
Apply an ice-pack, crushed ice cubes or a pack of frozen peas wrapped in a damp towel for 10 minutes. Never apply ice directly onto the skin.
If you are unable to tolerate cold, you may find a hot water bottle, in a cover/pillow-case in position for about 20 minutes will help.
If any of the exercises increase your leg pain – stop. If your symptoms fail to settle within 10 days, consult your GP, as you may require physiotherapy treatment.
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