Back pain

This leaflet will provide you information to help you recover from your Back Pain.

The bones of the spine link together to form joints on each side, from your neck to your lower back. Each bone of the spine is called a vertebra and between each bone is a disc, which acts like a shock absorber. When you injure your back you can strain the ligaments and tendons that support and move the joints of the spine. Your back will feel limited in its movement and you may have difficulty walking.

These symptoms are expected after this type of injury. It will recover, but it is important to do the correct treatment to reduce the pain and improve the movement.

How to deal with Acute Back Pain:

  • Be sensible – Your back pain should start to settle within a couple of days if you can avoid further strain.
  • Modify Activity – Stay as active as possible. Your back is designed for movement and too much rest will allow the soft tissues and joints to stiffen up and cause more pain.
  • Vary your position – Do not stay in the same position for long periods of time. Avoid long rests in bed and sitting. DO NOT sit unless your back is properly supported.
  • Maintain Posture – Aim to keep the spine as straight as possible at all times. Avoid: bending, twisting, slouching and lifting.
  • Experiment – Trying to find the most comfortable position for your back will take time. Some suggestions are: lying face down with a pillow under your stomach, side lying with a pillow to support your upper arm and one in between the knees. Avoid prolonged sitting or lying on your back.
  • Lifting – Try to avoid lifting at all costs. If you do need to lift, make sure your technique is good with a straight back, knees bent, holding the object close to the body and not twisting.
  • Control Pain - If you feel the pain is severe enough to stop you sleeping then take some regular pain relief. Normal paracetamol taken regularly will help control the pain and allow you to exercise more comfortably.

You may add Ibuprofen (400mg) three times each day, after food, as well as the paracetamol. If you have asthma or stomach problems then please discuss with your doctor whether you can take any form of anti-inflammatory tablets.

If you take Co-codamol from the Chemist it is a combination of Codeine Phosphate (8mg) and Paracetamol (500mg). This can be taken with the Ibuprofen, but not with Paracetamol as well.

If your Doctor has prescribed pain killers, make sure that you take them regularly as instructed.

Heat packs - Using a heat pack on the back will also help the pain and ease any muscle spasm. To protect the skin, wrap the pack in a towel and this will prevent any burns to the skin. Place the pack over the worst area of pain, whilst lying in a comfortable position. Immediately after do some gentle exercises as shown below.

You can repeat the heat treatment every two hours if necessary.

If you do not have a Heat Pack, a hot shower in standing, is better than lying awkwardly in the bath. You may struggle to get out of the bath.

  • Walking -You may find this difficult to start with due to the pain and stiffness. Try to walk with a normal walking pattern as soon as possible, it is important to maintain an upright and level posture to protect the joints of the spine. Gradually build up the amount of walking you do over the next week, both in distance and speed without overdoing it in the early stages.
  • Progress – If you are improving, aim to gradually increase activities until you get back to a normal lifestyle. This may take a few weeks and needs patience.
  • Think – Whether at home or at work, the speed at which your back will recover depends on how much strain you put onto the back. Think and plan before you perform a task.
  • Stay Positive – your back is more likely to recover without future problems if you consider the advice in this leaflet.

Try to avoid……..

· Bending over work surfaces for prolonged periods of time.

· Lifting

· Prolonged sitting

Back exercises:

Please try these exercises on a regular basis – it is important to regain your movement as soon as possible.

Lay face down, arms beside your body, head to one side. Take a few deep breaths then try to relax the muscles in you back hips and legs for 3 minutes.

Try this 3-4 times a day.

Lay over 1 or 2 pillows if more comfortable

 

Remain laying face down. Place your elbows under your shoulders with your arms out in front. Take a few deep breaths and try to relax the muscles in your back, hips and legs for 3 minutes.

Try this 3-4 times a day. This should feel like a stretch in the lower back – but not increase your back or leg pain.

 

Remain laying face down. Place your hands under your shoulders in the press up position. Straighten your elbows and push the top half of your body up as far as the pain permits. Maintain this position for 2 seconds then return to the starting position. Repeat this exercise 10 times. Try this 3-4 times a day

 

In a standing position place both hands into the small of your back for support. Arch backwards to stretch the lower back. This exercise can be used, at work as a substitute for the first exercise, if you are unable to lie onto the floor. Repeat 10 times for 3-4 times a day.

You may find that this is easier to do a few more days after the injury.

 

In a standing position reach down the outside of your left leg towards the knee crease bending your back sideways

Repeat 10 times 3-4 times a day.

Repeat this to the left side – you are aiming to reach equally to the left and right.

 

If you are still struggling, see your GP for further management and a referral to physiotherapy