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For most people, the good news is that a sore back is usually temporary. With the right management you will typically feel better in a few weeks. For some people, it may last longer or come back from time to time.
To get you started on the road to recovery, here’s the low-down on some common causes of back pain, things you can do to get relief for some types of back pain, and tips on how you may be able to avoid lower back injury:
What puts the pain in lower back pain?
For some people, a strain, sprain or spasm in a muscle or ligament in their lower back may be responsible for their pain. Some other common reasons people have lower back pain are:
- Lifting incorrectly or overstretching during lifting, bending or twisting
- Bad posture when sitting or standing
- Muscle sprains or strains
- Being overweight
- Lack of exercise
- Stress or depression
How can you relieve lower back pain?
When you’ve got lower back pain, it may be tempting to climb into bed and stay there. But it’s now known that you are likely to recover more quickly from lower back pain by getting moving again. To help relieve a sore back and speed up recovery, try some of these tips:
Maintain a healthy lifestyle
Although it might be painful at first to move around, you should try to return to stay active and return to normal daily activities as soon as you can. Don’t do things that cause a lot of pain but do accept that there may be some discomfort when you’re active. You can progress from simple activities like walking around the house one day, to walking to the shops the next.
Staying active can be an effective way to speed up the healing low back pain. It’s important not to overdo your exercises, though. Start gently and increase gradually to more strenuous exercises but stop if your pain worsens and see a GP. You might want to speak to a physiotherapist, who can show you back stretches and lower-back strengthening exercises that can aid your recovery
Try some self-care
You may want to try a wrapped ice pack on your back to reduce pain or swelling. You could also apply a heat pack or hot water bottle wrapped in a tea towel, to relieve joint stiffness or muscle spasms.
Help control the pain with a pain reliever
Taking medicine with anti-inflammatory properties like ibuprofen, may help you to stay active by providing temporary relief from mild to moderate low back pain. You may want to try a medicine containing ibuprofen, such as Nurofen 200 mg Liquid Capsules. Paracetamol on its own is not recommended for back pain.
Tips to help avoid lower back pain
There are several things you can do to reduce the risk of lower back pain:
- Lift correctly and avoid heavy items: bend your knees, allowing your spine to move without twisting
- Try not to slouch when standing or sitting and keep a good posture when driving or sitting at your desk
- Taking regular exercise and choosing a well-balanced, healthy diet can help to control your weight, alongside following an appropriate exercise program. This can help strengthen your back muscles which may reduce the strain on your back, and the chance of recurring lower back pain.
- Sleep in the most naturally comfortable position. Some people find that a firm pillow between their knees when sleeping on their side helps ease symptoms.
See your doctor if your back pain does not improve over time, is worse at night or you have any other symptoms that worry you. These could include a fever, unexplained weight loss, a lump, swelling or changes in your back shape, it hurts when you sneeze, cough or have a bowel movement or if the pain is between your shoulders.
Get urgent medical care if you have lower back pain and fever, chest pain, difficulty passing urine, loss of bladder or bowel control (pooing or weeing uncontrollably), weakness, numbness, or pins and needles in your legs, genitals or bottom or if your symptoms started after a recent accident.
This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health-related matters, always consult your healthcare professional.
Always read the label. Use only as directed. Incorrect use could be harmful. If symptoms persist consult your healthcare professional.
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