Tips for managing back pain

Because most back pain resolves quickly, how can you manage it in the short-term?

• Stay active and positive
• Avoid bed rest
• Take regular, basic analgesics such as paracetamol, in tandem with the above

How can you manage back pain in the long-term? Make sure you see your GP, but things you can do yourself include:

• Staying active and positive
• Doing low-impact exercises such as swimming, and walking within the pain’s limits – not bed rest
• Stretching regularly
• Taking breaks from working, driving, etc
• Minimising time off work, even if your return to work is gradual
• Taking painkillers as needed, rather than toughing it out, but not as the primary treatment
• Using a good-quality chair that supports the small of your back
• Getting enough sleep on a medium-fi rm mattress
• Trying relaxation techniques
• If pain persists, look into multidisciplinary rehab such as exercise therapy combined with sessions with a psychologist
• What can you do to prevent back pain happening in the fi rst place - or from recurring?

Take regular breaks and mini-breaks from your work every hour – preferably every half hour

• Stretch and avoid repetitive straining and stooping
• Keep within the normal BMI range; lose weight if overweight or obese
• Lift objects and children correctly (bend from the knees; avoid lifting while twisting and bending forward)