If you would like to see the Back Pain Self Care information in a downloadable Word document, click here.

Back pain is very common and normally improves within a few weeks or months. Pain in the lower back is particularly common, although it can be felt anywhere along the spine – from the neck down to the hips.

In most cases the pain isn’t caused by anything serious and will usually get better over time. There are things you can do to help relieve it. But sometimes the pain can last a long time or keep coming back.

Often it’s not possible to identify the cause of back pain. Doctors call this “non-specific” back pain, and sometimes the pain may be a result of an injury such as a sprain or strain, but often it occurs for no apparent reason. It’s very rarely caused by anything serious.

The following tips may help reduce your backache and speed up your recovery:

• Keep Moving – Stay as active as possible and try to continue your daily activities, this is one of the most important things you can do, as resting for long periods is likely to make the pain worse
• Try exercises and stretches for back pain – other activities such as walking, swimming, yoga and Pilates may also be helpful
• Medication – take anti-inflammatory painkillers, such as ibuprofen; you can also use these as ‘Rub-on’ (topical) treatments, do not use them together. Pain killers such as paracetamol and ibuprofen are effective in most cases. Stronger medicines, such as codeine, are an additional option when simpler ones are not working
• Use hot or cold compression packs for short-term relief – you can buy there from your local pharmacy, or a hot water bottle and a bag of frozen vegetables wrapped in cloth will work just as well
• Speak to your pharmacist – for advice if you’re unsure on which type of medicine is best for you and your symptoms.

Although it can be difficult, it helps if you stay optimistic and recognise your pain should get better, people who manage to stay positive despite their pain tend to recover quicker.