Most people at some point in their lives will have back pain. This will either be from a sudden injury or an accumulation of stiffness and poor posture over many years. The NHS guide to back pain states:
Back pain is very common and normally improves within a few weeks or months.
Pain in the lower back (lumbago) is particularly common, although it can be felt anywhere along the spine – from the neck down to the hips.
In most cases the pain isn’t caused by anything serious and will usually get better over time.
There are things you can do to help relieve it. But sometimes the pain can last a long time or keep coming back.
Although it can be difficult, it helps if you stay optimistic and recognise that your pain should get better, as people who manage to stay positive despite their pain tend to recover quicker.
The following tips may help reduce your backache and speed up your recovery:
- stay as active as possible and try to continue your daily activities – this is one of the most important things you can do, as resting for long periods is likely to make the pain worse
- try exercises and stretches for back pain; other activities such as walking, swimming, yoga and pilates may also be helpful
- take anti-inflammatory painkillers, such as ibuprofen – remember to check the medicine is safe for you to take first and ask a pharmacist if you’re not sure
- use hot or cold compression packs for short-term relief – you can buy these from your local pharmacy, or a hot water bottle and a bag of frozen vegetables wrapped in a cloth will work just as well
Causes of back pain
Often it’s not possible to identify the cause of back pain. Doctors call this “non-specific” back pain.
Sometimes the pain may be a result of an injury such as a sprain or strain, but often it occurs for no apparent reason. It’s very rarely caused by anything serious.
Occasionally back pain can be due to a medical condition such as:
- a slipped (prolapsed) disc – where a disc of cartilage in the spine presses on a nearby nerve
- sciatica – irritation of the nerve that runs from the pelvis to the feet
These conditions tend to cause additional symptoms – such as numbness, weakness or a tingling sensation – and they’re treated differently to non-specific back pain.
Preventing back pain
It’s difficult to prevent back pain, but the following tips may help reduce your risk:
- do regular back exercises and stretches – your GP or a physiotherapist may be able to advise you about exercises to try
- stay active – doing regular exercise can help keep your back strong; adults are advised to do 150 minutes of exercise a week
- avoid sitting for too long when driving or at work
- take care when lifting – read some safe lifting tips
- check your posture when sitting, using computers and watching television – find out how to sit correctly and tips for laptop users
- ensure the mattress on your bed supports you properly
- lose weight through a combination of a healthy diet and regular exercise if you’re overweight – being overweight can increase your risk of developing back pain