Back pain is one of the most common problems we see within all of our clinics. Follow these five simple tips to help manage it.
1. Don’t panic
Back pain is rarely serious or caused by damage and the vast majority of problems fully resolve. It is very unlikely that you will require an X-ray or MRI scan and most of the findings of these such as bulging discs, loss of joint space, and “wear and tear” are normal age-related changes, much like grey hair or William’s receding hairline!
2. Stay active
Rest does not help back pain other than the first day or two. As soon as you can, get moving and try to do as much of your normal daily activities as possible, including work!
This doesn’t mean you have to throw a leotard on and get down to the gym but simple walking, gentle exercises (see here) and ordinary movement is likely to help you get back to normal quickly. It is natural for this to be uncomfortable or sore; so take short rests before moving again.
3. Use painkillers
Current guidelines recommend the use of non-steroidal anti-inflammatories to manage low back pain. These can be taken along with paracetamol or over-the-counter solpadol, but always consult your GP to ensure you are safe to take these. Reduced pain allows you to move easier, so painkillers are part of the cure and are not just there to “cover up the pain”.
4. Try these exercises
These simple exercises can be done easily in the comfort of your own home with no equipment required. Do them as you feel able and stop if they become too painful (you can always try again later). https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-back-pain
We also have a few posts on our Facebook page with simple exercises: https://www.facebook.com/JMCPhysiocures
5. See a qualified physiotherapist for an appointment or advice
We may be biased but seeing a physiotherapist is one of the best places to start for straightforward advice. This isn’t always about getting massaged, manipulated or otherwise beat-up! Although there are a number of techniques physios can use to help control your pain, the most important thing we do is teach you how to manage it.
At JMC Physiocures we aim to provide you with simple straightforward advice on what may be causing your problem, how long it may last and what is likely to help speed up your recovery; so if your back pain is not improving using the simple tips above, then please get in touch.
Call us on 01236 425 661 if you would like to make an appointment or to speak with one of our senior physiotherapists for expert advice.