Apply Heat and Ice:
Apply an ice pack to the affected area. If you haven't got an ice pack, use a bag of frozen vegetables instead. Don't put the ice directly on your skin, as it might cause a cold burn. Put a wet cloth between the ice and your skin.
If ice doesn't work, try applying gentle warmth with a hot water bottle. Don't apply the hot water bottle directly to the skin - cover it so it isn't too hot. A hot bath or shower might also help.
Some people find alternating heat and cold produces most relief. Try to get professional advice on applying heat and ice if you can.
Medication:
Take painkillers following the instructions on the packet - never take more than the recommended dose. Many people find that paracetamol or ibuprofen helps - your pharmacist can advise you.
Painkillers shouldn't be used as a long-term solution. If you find you still need them after a week or so, consult your doctor.
Relaxation:
Muscle tension is bad for back pain, so try to relax as much as possible. Take a long bath or listen to soothing music. Use a relaxation tape if you have one.
A gentle massage from a partner or friend may help, but make sure they don't do anything that causes pain.
Bed rest versus exercise:
Doctors used to recommend long periods of rest for people with backache, but research has shown this is actually bad for backs. Even crawling around on your hands and knees is better than no movement at all.
Some kinds of exercise, such as walking, don't put too much stress on your back. It's a good idea to make a start on them even if your back is a bit sore, just to get your joints moving and your heart and lungs working.
Getting back to normal:
In most cases, the back recovers naturally if allowed to do so and the pain should settle in a couple of days. Once this has happened, continue getting back to normal activities and try not to stay in one position or do any one activity for more than 30 minutes.
Avoid lifting, bending or twisting until the pain has gone for a few days. Refrain from returning to the activity that caused the pain for a week or so, even if you feel better, and gradually build up your exercise and activities day by day.
Don't just listen to your friends and relatives - ask an expert.
Apply an ice pack to the affected area. If you haven't got an ice pack, use a bag of frozen vegetables instead. Don't put the ice directly on your skin, as it might cause a cold burn. Put a wet cloth between the ice and your skin.
If ice doesn't work, try applying gentle warmth with a hot water bottle. Don't apply the hot water bottle directly to the skin - cover it so it isn't too hot. A hot bath or shower might also help.
Some people find alternating heat and cold produces most relief. Try to get professional advice on applying heat and ice if you can.
Medication:
Take painkillers following the instructions on the packet - never take more than the recommended dose. Many people find that paracetamol or ibuprofen helps - your pharmacist can advise you.
Painkillers shouldn't be used as a long-term solution. If you find you still need them after a week or so, consult your doctor.
Relaxation:
Muscle tension is bad for back pain, so try to relax as much as possible. Take a long bath or listen to soothing music. Use a relaxation tape if you have one.
A gentle massage from a partner or friend may help, but make sure they don't do anything that causes pain.
Bed rest versus exercise:
Doctors used to recommend long periods of rest for people with backache, but research has shown this is actually bad for backs. Even crawling around on your hands and knees is better than no movement at all.
Some kinds of exercise, such as walking, don't put too much stress on your back. It's a good idea to make a start on them even if your back is a bit sore, just to get your joints moving and your heart and lungs working.
Getting back to normal:
In most cases, the back recovers naturally if allowed to do so and the pain should settle in a couple of days. Once this has happened, continue getting back to normal activities and try not to stay in one position or do any one activity for more than 30 minutes.
Avoid lifting, bending or twisting until the pain has gone for a few days. Refrain from returning to the activity that caused the pain for a week or so, even if you feel better, and gradually build up your exercise and activities day by day.
Don't just listen to your friends and relatives - ask an expert.
Talk to a properly qualified therapist!.
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