Back pain advice

Back pain often improves on its own within a few weeks. There are things you can do to help speed up your recovery.

Do:

stay active and try to continue with your daily activities

take anti-inflammatory medicine like ibuprofen – paracetamol on its own is not recommended for back pain but it may be used with another painkiller

use an ice pack (or bag of frozen peas) wrapped in a tea towel to reduce pain and swelling

use a heat pack (or hot water bottle) wrapped in a tea towel to relieve joint stiffness or muscle spasms

try doing some exercises and stretches for back pain

Don’t:

do not stay in bed for long periods of time

Exercises and stretches for back pain

There are specific exercises and stretches you can do to help with back pain. But stop if your pain gets worse and see a GP for advice.