Most back problems start for no obvious reason, which can be very frustrating. Your back problem may cause aching, hot, burning, shooting, or stabbing pains in your back and sometimes into one or both of your legs. You may also get pins and needles.
The spine is strong and back problems are rarely due to any serious disease or damage.
Back problems should settle within 6 weeks of following the advice provided here.
You will not normally need an X-ray or an MRI scan.
What should I do?
Keep moving, even if slowly at first.
Keep living and working normally. This is important and is the best way to get better.
Don’t worry if your back still hurts at work, consider doing light tasks at first,speak to your manager about work concerns that you may have.
Don’t sit down for too long, change positions regularly wherever you are.
Avoid bed rest during the day.
Stay active and remember to re-introduce activities like heavy lifting gradually.
Exercise really helps your back and can relieve pain, start with light fitness training.
Moving will make you stronger, keeping active is the best thing you can do.
What about pain relief?
Painkillers may help you keep moving, so sensible use of painkillers will help, not harm your back. However, if you are already taking medication for something else or have other health problems, check with your local pharmacist before taking painkillers. Always follow the instructions on the packet.
Initially it may be helpful to use a covered icepack to ease your pain – never apply ice directly onto your skin. Alternatively heat can be soothing, so a covered hot water bottle may also be used. You should not use heat /ice for more than 15 minutes, three to four times a day.
What about work, sports?
You will recover faster if you can stay at or get back to work as early as possible. Don’t worry if your back still hurts; consider doing light tasks at first if this helps you get back to work easier and quicker. Try to stay active and remember to keep moving. Speak to your manager at work about any concerns you may have. You should try to do your normal activities as much as possible and use painkillers as needed. With regard to sports, start with light fitness training, and play when you feel ready.