About this Information

This page provides advice for people experiencing back pain who are receiving conservative treatment. It explains how to manage your symptoms, stay active and support your recovery.

Understanding Back Pain

Back pain is very common and most people experience it at some point in their lives. In most cases, it improves quickly with minimal rest and by staying active.

Remember:

• Most back pain is not caused by serious damage.
• Your back is strong and designed to support movement.
• Remaining active helps speed up recovery.
• Returning to work and your normal activities as soon as possible is encouraged.

Your Back

Your spine is made up of bones (vertebrae), discs, ligaments and powerful muscles that work together to provide strength and stability.

Most episodes of back pain are not caused by damage to the spine, and serious causes are rare.

When to Seek Urgent Medical Advice

Seek medical attention immediately if you develop back pain alongside any of the following symptoms:

• Difficulty passing urine or controlling your bladder or bowels.
• Numbness around your buttocks or genitals.
• Weakness, numbness or pins and needles in both legs.
• Difficulty walking or becoming unsteady.
• A high temperature.
• A sudden change in the shape of your spine.

Managing Your Back Pain

Keep Moving

Staying active is one of the most effective ways to recover from back pain.

Try to:

• Continue your normal daily activities where possible.
• Return to work as soon as you feel able.
• Gradually increase your activity each day.
• Avoid prolonged bed rest.

It is normal for your pain to increase slightly during or after activity. This does not usually mean you are causing harm.

Heat and Cold Therapy

Some people find relief by using:

• An ice pack wrapped in a towel for up to 20 minutes.
• A hot water bottle wrapped in a towel for up to 20 minutes.

Take care to avoid burns when using heat or cold treatments.

Exercise

Gentle exercise can help reduce pain, improve movement and build strength.

Activities that may help include:

• Walking
• Swimming
• Cycling
• Yoga
• Pilates
• Tai Chi

The leaflet also includes a series of gentle stretching and mobility exercises to help improve flexibility and reduce stiffness.

Sleeping with Back Pain

Finding a comfortable sleeping position may help ease discomfort.

You may find it helpful to:

• Lie on your front with or without a pillow under your stomach.
• Lie on your side with a pillow between your knees.
• Lie on your back with your knees bent and supported on a stool or cushions.

Choose a mattress that provides good support and avoids excessive sagging.

Looking After Your Back

Simple changes to your daily routine can help reduce strain on your back.

These include:

• Sitting with good lower back support.
• Avoiding sitting for long periods.
• Taking regular breaks when driving.
• Maintaining good posture.
• Bending your knees and hips when lifting.
• Keeping heavy objects close to your body.
• Asking for help when lifting heavy items.

Relax and Stay Positive

Stress and worry can make back pain feel worse.

Try activities that help you relax, such as:

• Relaxed breathing.
• Walking.
• Listening to music.
• Having a warm bath.

Remember that back pain usually improves with time, and staying positive can support your recovery.

Pacing Yourself

Recovery is rarely the same every day.

It is normal to have good days and bad days.

Try to:

• Break larger tasks into smaller ones.
• Do a little activity often throughout the day.
• Gradually build up your activity level.

Pain Relief

Pain relief medication and anti-inflammatory medicines may help control your symptoms, allowing you to stay active while your back recovers.

Speak to a healthcare professional or pharmacist if you are unsure which medication is suitable for you.

If Your Back Pain Returns

Back pain can come back, but this does not usually mean there is serious damage.

If it happens again:

• Stay active.
• Continue with your exercises.
• Gradually return to normal activities.
• Maintain your general fitness.

Looking after your back and keeping active can reduce the chance of future episodes.

Minor Injury Units and Urgent Treatment Centres

Our Minor Injury Units and Urgent Treatment Centres provide assessment and treatment for urgent minor injuries and illnesses.

You do not need an appointment or referral.

Bristol Urgent Treatment Centre

Open 8am to 8pm, seven days a week

South Bristol NHS Community Hospital
Hengrove Promenade
Hengrove
Bristol
BS14 0DE

Telephone: 0117 342 9692

Yate Minor Injury Unit

Open 8am to 8pm, seven days a week

Yate West Gate Centre
21 West Walk
Yate
BS37 4AX

Telephone: 0300 125 6800

Clevedon Minor Injury Unit

Open 8am to 8pm, seven days a week

North Somerset Community Hospital
Old Street
Clevedon
BS21 6BS

Telephone: 01275 546852

Accessible Information

This information is available in a range of accessible formats, including:

• Large print
• Audio
• Easy Read
• British Sign Language
• Other languages

Please contact the service if you require information in an alternative format.