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