Back pain is a very common problem that can affect people of all ages. It can range from a dull ache to a sharp, stabbing pain. Back pain can be caused by a variety of factors, including:

• Muscle strains or sprains

• Disc problems, such as herniated discs

• Arthritis

• Osteoporosis

• Poor posture

• Heavy lifting

• Obesity

• Pregnancy

Most back pain is acute, meaning it lasts for a short period of time. However, some back pain can be chronic, meaning it lasts for 12 weeks or more.

There are a number of things you can do to help prevent back pain, such as:

• Maintaining good posture

• Exercising regularly

• Maintaining a healthy weight

• Lifting objects properly

• Using good ergonomics at work

If you do experience back pain, there are a number of things you can do to relieve the pain, such as:

• Applying heat or ice

• Taking over-the-counter pain medication

• Getting massage therapy

• Doing stretching exercises

If your back pain is severe or does not improve with home treatment, it is important to see a doctor to determine the underlying cause and get appropriate treatment.

How to ease back pain yourself

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

Who this course is for:

• every one