Back Pain:

Back pain causes 13 million working days to be lost in Britain each year.
The spine is made up of 24 fragile bones with associated cartilage and tendons.
The spine supports the whole weight of the upper body.
Backache is a common problem but very rarely due to serious disease
Most people with backache have not damaged their spine
Back pain usually comes from the muscles, ligaments and joints which are not moving as they should.
Most episodes of back pain are painful to start with but settle within approx. 4 weeks.

What can you do ?

Continue with your normal light activities - this helps recovery and will not further damage your back.
Avoid bed rest - it can delay full recovery.
If you work, tell your employer.
Improve your Sitting Posture:
Try to use a hard chair so you are in an upright position.
Support the base of your back with a rolled up towel.
Make sure your feet are flat on the floor or on a footrest.
Improve your Standing Posture:
- Stand tall with your bottom and tummy tucked in.
- Avoid prolonged bending forward, e.g. washing up, cleaning teeth.
Improve your Posture when Lifting:
Prepare yourself before lifting:
Stand close to the load with feet apart.
Bend hips and knees keeping back straight.
Grip the load using the whole hand - keep load close to you.
Straighten your legs.
To turn, move your feet: avoid twisting your back.
To place the load down, bend your knees keeping your back straight.

Pain Relief:

Pain killers may not remove the pain completely but should control it enough for you to start moving about.
Regular paracetamol, aspirin or anti-inflammatories (e.g. ibuprofen) can be effective for backache.
Use of heat (hot water bottles, heat pads), simple massage or ice packs can ease the pain for some patients.

When to Consult a Doctor:

If the pain persists longer than 2 weeks without any improvement
If strong pain killers are of no benefit
If you have any difficulty passing urine
If there is any weakness in either leg

REMEMBER - Prevention is better than cure.

Disclaimer: This page is for informational purposes only and should not be considered as medical advice or substituted for professional advice. Always consult your doctor with your questions and concerns.