Dealing With Back Pain – Self Care Guidance

dealing with back pain

Dealing with back pain can be an ongoing nightmare for sufferers. Debilitating and painful, it can have a serious effect on a person’s ability to carry out everyday activities. While the causes of back pain vary, there are some solutions available that can help ease the pain and manage the systems, to stop it taking over your life. Read up on some common methods for dealing with back pain.

When should you see your doctor about back pain

Sometimes you might experience twinges of back pain for different reasons, such as exercise or straining your muscles while lifting something heavy. This pain might go away within a day or two, but if you’re in severe pain or your symptoms are prolonged then you should make an appointment with your GP as soon as possible.

For mild back pain, make sure you practice self-care by treating your symptoms at home. You can always pop into your local pharmacy to ask for advice if needed.

Dealing with back pain

There are several things you can do to help ease back pain that will help you make a speedier recovery, while also making sure you don’t sit back and do nothing – which could cause your condition to get worse.

Some things to try to relieve your back pain include:

Staying active

While you might think that lying in bed or on the sofa is the best thing to do for your back pain, it could actually prolong your injury and make it harder for you to recover. Staying active will help you maintain your everyday routine, as well as encourage some much-needed movement to help your recovery. Try going for short walks and build up to more intensive activities as your muscles regain their strength.

Improve your posture and flexibility

Many back problems can be attributed to bad posture or a sedentary lifestyle, but you can make significant improvements through working on your flexibility. Exercises such as swimming, pilates and yoga are ideal for helping you to work your back muscles gently so that they continue to become stronger and more flexible.

Use cold compression

Cold compression can help to relieve pain and swelling and is something that can easily be done at home. Use a bag of frozen peas, an ice pack or a chilled hot water bottle to give you some relief.

How to prevent back pain

While a back injury can happen at any time, there are some things that you can do to prevent them from happening – something that’s an important part of self-care. Keeping your back strong through regular exercise will help you to keep your muscles healthy. Exercise can also keep your weight within a healthy range, preventing unnecessary stress on your body caused by obesity.

While at work or driving, make sure you get up and walk around every now and then. Sitting still for too long, especially at a desk can cause poor posture which can lead to back issues.

Many sudden back injuries are caused by heavy lifting, so it’s important that you display the right lifting technique when dealing with heavy goods.

While back aches and strains can be a pain in the neck, you don’t have to let it take over your life. Remember to book an appointment with your GP if your symptoms progress to get the right diagnosis and treatment advice. Our out of hours services are also available to help you access urgent care when your doctor’s surgery is closed.