How to Manage Your Back
Looking After Your Back
Back pain is very common and usually improves with time. Your spine is strong, and staying active is one of the best ways to support your recovery. The advice below can help you manage your symptoms, stay mobile and reduce the risk of future back problems.
Your Spine Is Strong
Your spine is made up of strong bones, muscles, ligaments and discs that work together to support your body and allow you to move.
The discs between the bones act as natural shock absorbers, making your spine both flexible and resilient. Everyday activities are unlikely to damage your back.
Stay Active
Although resting for a short time may help if your pain is severe, staying in bed for more than one or two days can slow your recovery.
Keeping active helps to:
- Prevent stiffness
- Maintain muscle strength
- Improve fitness
- Support your mental wellbeing
- Speed up recovery
Start with gentle movement and gradually increase your activity as your symptoms improve.
Take Pain Relief Regularly
Pain relief can help you stay active while your back recovers.
Medicines such as paracetamol or anti-inflammatory medicines (such as ibuprofen) may help. Always follow the instructions provided and speak to your pharmacist or GP if you are unsure which medicines are suitable for you.
Do not take ibuprofen or aspirin if you have certain conditions such as stomach ulcers, severe indigestion or asthma unless advised by a healthcare professional.
Good Days and Bad Days Are Normal
Recovery is rarely a straight line.
It’s normal for your symptoms to improve one day and feel worse the next. Rather than doing too much on a good day and very little on a bad day, try to:
- Pace your activities
- Gradually increase your daily activity levels
- Keep moving, even during flare-ups
- Build up exercise over several days or weeks
Consistency is more helpful than overdoing it.
Stay at Work If You Can
Returning to work or remaining at work can be an important part of recovery.
You do not need to be completely pain-free before returning. If needed, speak to your employer about temporarily modifying your duties while your back improves.
Keep Exercising
Regular exercise helps strengthen your back and improves flexibility.
Good activities include:
- Walking
- Cycling
- Swimming
- Gentle stretching
Gradually increase the amount you do until you reach a comfortable level, then continue exercising regularly.
Sit Comfortably
Avoid sitting for long periods in low, soft chairs.
Instead:
- Choose a supportive upright chair.
- Place a rolled towel or lumbar support behind your lower back if needed.
- Take regular breaks to stand, stretch and walk around.
Sleep Comfortably
A supportive mattress can help you sleep more comfortably.
You may find it helpful to:
- Place a pillow between your knees when lying on your side.
- Place a pillow under your knees when lying on your back.
- Roll onto your side before pushing yourself up to get out of bed.
Avoid spending long periods resting in bed during the day.
Everyday Tips
Small changes can reduce strain on your back during everyday activities.
Lifting
- Keep objects close to your body.
- Bend your knees rather than your back.
- Lift using your leg muscles.
- Avoid carrying heavy loads further than necessary.
- Split shopping into two lighter bags where possible.
Sitting at Work
- Adjust your chair to the correct height.
- Keep your lower back supported.
- Sit with your hips and knees at approximately 90 degrees.
- Keep both feet supported on the floor or a footrest.
Take Regular Breaks
Avoid sitting for long periods without moving.
Stand up, stretch and walk around regularly throughout the day.
Continue Your Hobbies
Most sports and hobbies can be continued while recovering from back pain.
You may simply need to reduce the intensity or duration until your symptoms improve.
When to Seek Urgent Medical Advice
Although back pain is rarely caused by a serious condition, seek urgent medical advice if you experience:
- Severe pain that continues to get worse.
- Feeling generally unwell alongside your back pain.
- Difficulty passing urine or loss of bladder control.
- Loss of bowel control.
- Numbness around your buttocks, genitals or back passage.
- Weakness or numbness in both legs.
These symptoms may require urgent assessment by a healthcare professional.
Further Information
This webpage provides a summary of the patient information leaflet. If your symptoms continue, become worse or you are concerned about your recovery, speak to your GP, physiotherapist or another healthcare professional.
