Pain in the lower back is particularly common, but it can be felt anywhere from your neck, down to your hips. In most cases the pain isn’t serious and will get better over time.
If back pain is something you struggle with the good news is that most cases can be treated with a little self care, using over-the-counter medicines and some simple techniques you can do at home.
There are a number of self care techniques that you can use to help ease the pain, which include:
- Stay as active as possible and try to continue your daily activities. Resting for too long can often make the pain worse.
- Take paracetamol or ibuprofen for pain relief. If taking ibuprofen, make sure you take it with food. Read the patient information leaflet before taking any medicine.
- Hot or cold compression packs, available from larger pharmacies, can also help with the pain.
- You can make your own cold compression pack by wrapping a bag of frozen food in a towel.
- Place a small firm cushion beneath your knees when you’re sleeping on your side. Or use several firm pillows to prop up your knees when lying on your back.
- It’s important to remain mobile by carrying on with your day-to-day activities, including work, as much as possible.
- Stay positive: studies show that if you keep positive, you’re likely to make a quicker recovery.
- Take care when lifting objects.
If your back pain is no better after at least two weeks of self care or you develop other symptoms, your back pain gets worse or you feel you need further advice, speak to your Pharmacist who can advise on the next steps.
More information about back pain can be found at www.nhs.uk