Medicines and pain relief for lower back pain

Most people will experience lower back pain at some point in their lives. And if you're in pain, it might feel like the best option is to sit on the sofa and avoid moving, but this can make things worse. Being still can tighten your muscles, weaken your muscles, and prolong your pain. Staying active is key to getting better. The good news is that nine out of ten people improve within six weeks if they manage their back pain correctly. In this video, I'll give you three key steps to help you manage your lower back pain effectively. Here we're talking about acute back pain, which is pain that lasts for about six weeks or less. It's often caused by something mechanical like repetitive movements or posture patterns, rather than an underlying condition or traumatic injury. So let's look at what you can do to make yourself feel better.

Step one is to relieve your pain. Don't panic; pain can be scary, but most cases improve with the right care and you won't need treatment to start with. You might need some short-term pain relief. This will help you stay active and relaxed. This could be over-the-counter painkillers like paracetamol or ibuprofen. These can help reduce inflammation and discomfort. You might also want to try some warm or cold therapy. This could either be using a hot water bottle, having a warm bath, or using a cold compress—whatever feels better for you. Most people find that warmth is better for their lower back, but some people like to alternate between hot and cold therapy. Just remember to put a towel between your hot water bottle so you don't burn yourself.

Step two is to stay active. Now that you've eased your pain, make sure you stay as mobile as possible. Even light activity can help reduce general stiffness and support recovery. Here are some of the things you can do daily: short walks—this could just be around the house or your garden. Do as much as you feel comfortable; even up to 100 yards is better than nothing. Try to build up slowly. You may find it might be a bit uncomfortable to begin with, but once you've warmed up, it should subside. Everyday movement—this is simply just moving around, making a cup of tea, tidying up; it all counts. If you sit at a desk, it's essential to try and move every 30 minutes. Set a timer on your phone or on your watch. Avoid long periods of bed rest because it can make your symptoms worse. Gentle stretches and mobility stretches help reduce stiffness and help keep your spine, joints, and muscles flexible. They can include pelvic tilts, knee hugs, and spinal rotations. If you're not sure what to do, follow our video featuring a physiotherapist: exercises for lower back pain.

Step three is to try and relax. Stress and tension can slow down the healing process. Stress hormones can affect our pain fibers and make pain feel worse. Relaxation techniques can help reduce muscle tightness and calm down this process. You can try some of the following: deep breathing—we're going to inhale for four, exhale for six, repeat five times a few times a day. Progressive muscle relaxation—this is where you gently tense and release muscles throughout your body, for example, your hands. There are gentle and guided versions online to try. Mindful movement like yoga or tai chi—these combine breathing with movement, which is a great combination to help your back pain. Meditation or guided relaxation apps or videos can help. Mindfulness-based meditation has been shown to help reduce pain. These techniques can help you feel more in control and reduce the emotional impact of your back pain.

If your pain lasts longer than six weeks, make sure you see a doctor. If they think your pain is being caused by something more serious like a badly trapped nerve, infection, or fracture, they may refer you on for further investigations. There are some red flags for back pain that mean you should seek help straight away: numbness, pins and needles, or weakness in both your legs, bottom, or inner thighs; sudden severe pain in both your legs at the same time; struggling to pee or control your bowels; loss of sensation in your genitals or around your back passage. If you have any of these, please seek urgent care immediately. These could be signs of a more serious condition called cauda equina syndrome that needs urgent attention.

Rest assured, though, most back pain improves with the right care. Remember the steps: relieve the pain, keep moving, and stay calm. If your pain persists for more than six weeks without improvement, seek help. Thanks for watching. You're now one step ahead of managing your back pain.