Back pain is common and usually improves within a few weeks or months.
Pain in the lower back is very common. But pain can happen anywhere along your spine, from your neck to your hips.
In most cases, the cause of the pain is not serious.
How to relieve back pain
Back pain usually gets better on its own within a few weeks or months.
To help reduce back pain and speed up recovery:
- stay as active as possible - walking, swimming, yoga and pilates may be helpful
- try to continue everyday activities - too much rest can make the pain worse
- stretch and do exercises for back pain - you could contact a physiotherapist directly
- ask your pharmacist for advice about painkillers such as ibuprofen
- get hot or cold compression packs from a pharmacy - a hot water bottle or frozen vegetables in a cloth can work too
- remind yourself that back pain is usually temporary and focus on things you can continue to do
- try exercises to manage stress - stress, anger and sadness can make pain feel worse
Non-urgent advice: Contact a GP if the pain:
- does not start to improve within a few weeks
- stops you doing your everyday activities
- is very severe or gets worse over time
- causes you worry or distress
Your GP may refer you to a specialist doctor or a physiotherapist.
Urgent advice: Contact a GP straight away if you have back pain and:
- numbness or tingling around your genitals or bottom
- the pain gets worse at night or stops you from sleeping
- problems peeing
- problems controlling your peeing or pooing (incontinence)
- chest pain
- shivers, hot skin or a high temperature of 38 degrees Celsius or more
- unexplained weight loss
- a swelling or deformity in your back
- rest does not reduce the pain
- the pain happened after a serious accident
- sneezing, coughing or pooing makes the pain worse
- the pain is at the top of your back or between your shoulders
These problems could be a sign of something that needs urgent attention.
Other treatment for back pain
A GP, hospital doctor or physiotherapist may recommend the following treatments:
- group exercises - to strengthen muscles and improve posture
- physiotherapy, such as massage from a physiotherapist
- psychological support - to reduce the impact of pain, such as cognitive behavioural therapy (CBT)
Surgery is not a common treatment for back pain. But your doctor may consider surgery if certain medical conditions cause the back pain and other treatments do not work. For example, a severe disc prolapse that does not respond to other treatments.
Causes of back pain
It's often not possible to identify the cause of back pain. Doctors call this non-specific back pain.
Sometimes the pain may be from an injury such as a sprain or strain. The cause is rarely anything serious.
Medical conditions that cause back pain include:
- slipped (prolapsed) disc - where a disc of cartilage in the spine presses on a nerve
- sciatica - irritation of the nerve that runs from the pelvis to the feet
These conditions can cause other symptoms, such as numbness, weakness or tingling. The conditions need different treatment to other types of back pain.
Preventing back pain
It's difficult to prevent back pain.
But there are things you can do to help reduce your risk and keep your back strong:
Do
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try exercises and stretches for your back - a GP or physiotherapist can tell you what to try
-
stay active - aim for at least 150 minutes of activity a week
-
avoid sitting for a long time - get up to move or stretch every hour if you can
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take care when you lift things - your workplace may provide training on manual handling
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check your posture when you sit or use screens
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check that your mattress supports you properly
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eat a balanced diet to help you maintain a healthy weight, feel good and reduce the risk of health conditions
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get advice from a GP if you carry extra weight and find it hard to maintain a healthy weight
