Introduction

Lower back pain is very common and is rarely caused by anything serious. Most people experience it at some point in their lives, and it often improves within a few weeks. Staying active, keeping positive and gradually returning to normal activities are some of the best ways to help your recovery.

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Your Back is Strong

Your spine is made up of bones, muscles, ligaments and discs that work together to provide strength, support and flexibility. It is designed to cope with everyday movement, and most back pain does not mean that you have caused damage. Age-related changes in the spine are normal and are often not the cause of pain.

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Common Myths

Moving will make my back pain worse

Resting for long periods can actually delay recovery. Gentle movement and gradually increasing your activity levels are recommended.

I should avoid exercise

Regular exercise can help reduce pain and improve recovery. Choose activities you enjoy and build up gradually.

I need a scan

Scans often show normal age-related changes that are not causing pain. They are usually only needed if your healthcare professional is concerned about a more serious condition.

Pain means damage

Pain does not always mean your back has been damaged. It is common to feel some aching after activity or exercise, which can take up to 48 hours to settle.

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Managing Lower Back Pain

The most effective way to manage lower back pain is to stay active.

Helpful tips include:

• Keep moving and avoid prolonged bed rest.
• Increase activity levels gradually.
• Stretch little and often.
• Pace yourself and allow extra time for tasks if needed.
• Stay at work or return to normal activities where possible.
• Use pain relief as advised by your GP or pharmacist.
• Try heat or cold packs to see which works best for you.
• Stay positive and focus on gradual improvement.

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Looking After Your Back

To help prevent future episodes of back pain:

• Exercise regularly.
• Strengthen your muscles.
• Consider your posture when sitting, standing and lying down.
• Avoid staying in one position for too long.
• Complete a workstation assessment if you work at a desk.
• Maintain a healthy weight.

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Further Support

If your symptoms are severe, do not improve, or you develop new symptoms such as numbness, weakness, or problems controlling your bladder or bowels, seek urgent medical advice.