Video Credit: Cheshire & Merseyside Back Pain Campaign
Back pain is common with 80% of people having an episode of back pain in their lifetime. In most cases, this will improve within a few days / weeks. Very few cases are due to serious disease.
Back pain can be very painful and disabling leading to a big impact on your everyday activities at work and home. Most back pain will recover without any medical intervention.
Understanding your back pain and the right things to do helps reduce the fear and concern about the condition. This along with keeping moving helps you to recover more quickly.
Episodes of back pain are usually short-lived and most people will see an improvement by doing the following:
Continue with your day-to-day life as much as possible - Gentle movement / activity helps speed recovery. Remember pain does not mean you are damaging your back and you should improve more quickly if you continue to move, even if this causes some discomfort.
Take regular pain relief - Seek advice from a pharmacist if you are unsure what to take.
The body needs time to heal. You should start to feel gradual improvement after 7-10 days but if after 2 weeks there is little change, or if your pain is severe contact your GP surgery.
More about back pain
Acute back pain
Acute back pain can come on suddenly, or over time and can range from a mild pain or ache to quite severe pain, which can be extremely distressing and can sometimes stop you carrying out your everyday activities.
Leg pain (sciatica)
Chronic Back Pain
Chronic back pain refers to pain that has not gone away after three months. Like acute back pain, it is usually caused by a strain or a sprain in the back - but the pain and distress can last for much longer and it can have a big impact on your day-to-day life.
Chronic back pain can range from a mild pain or ache, to a more severe pain. This can depend on a variety of things, such as how happy you are at home or at work, if you are prone to depression or if you have had back pain before. Chronic back pain usually requires treatment such as medication or physiotherapy. In most cases though, your back will heal itself. It is important that you keep active and continue as normal, but if your pain is severe and persistent then you should seek medical advice for diagnosis and the appropriate treatment.
Regular exercise is a great way to manage back pain. People with higher fitness levels tend to experience less back pain. Try to go walking, swimming or cycling for 30 minuets or more a day.
Exercise classes such as yoga or pilates are also great for building strength in your back, and visiting the gym could also help.
Keeping active is good for you, even if you're suffering back pain. Exercising can feel painful, but keeping active is one of the best ways to help manage your back.
Often people who have had back pain for long periods lose confidence their back. This means we often move the back less and are more cautious, which can mean we're less active and lose strength and our pain can get worse.
Exercise is a great way to build up confidence again, but it can be daunting. Start slow and steady. It takes time, but in most cases our back can recover.
Tips with Gardening
For many people, gardening is an active hobby that allows them to enjoy being outdoors. Having back pain doesn't mean you need to stop gardening. But it can help to adapt what we do.
Plan out what you have to do that day. It can be a good idea to warm up and get your back moving. Think about what you have been doing recently to keep active. The body does not like big increases in exercise, so if you’ve not done much over the colder months, then its important to gradually build your fitness as you return to the garden.
Supplementing gardening or physical work with an overall exercise program is a great way to keep the back and body healthy. If you’re not used to heavy lifting then it may be better to get some help or lighten the load. This may mean it takes a little longer to perform the task but lots of light trips are better for your back than one heavy task. Wheelbarrows can be really useful to make things easier. If you are tired, have a break to recover. Gardening is a great way to keep active, but be realistic with how fit you are. Consider the layout of your garden. It may be more suitable to have raised beds or pots which mean easier access and less demanding body positions. Again, it's better to start easy and gradually build up. Your health and your back are much more important than the condition of our garden.