Help! I’ve got back pain – what should I do?

Sudden onset of back pain is not uncommon, we see dozens of people a month at goPhysio who come in with quite severe pain in their back. Often this has come on suddenly without any warning.

It can be quite a scary experience, especially when it comes on quite quickly and is quite an intense pain. However, in the majority of cases back pain isn’t anything too serious and when handled in the right way will resolve quickly.

So, if you wake up with back pain or suddenly suffer with pain in your back, what should you do?

  1. Try and keep moving. Even though moving may make the pain worse, it’s very important to keep moving. If you’re afraid to move and just stay in 1 position this will actually make your problem worse. Moving will help reduce muscle spasm and help act as a natural painkiller by de-sensitising the injured area.
  2. Use a heat pack or hot water bottle on your back. This will help reduce muscle spasm, relieve pain and make it easier to move about. 10-15 minutes every couple of hours is good.
  3. Try and do some back exercises every couple of hours (after you’ve used heat above is a good time).
  4. Take painkillers. Speak to your pharmacist about the best ones to take for you, but painkillers are worth taking as they will help ease the pain which will make moving easier.
  5. As the pain eases, build up what you are doing. When the pain is quite severe, you may have to modify what you do day to day to minimise aggravating your pain, but try and get back to ‘normal’ ASAP.
  6. If your pain isn’t easing after 3-5 days or is getting worse, come and see one of our Physio’s. We’ll do a full assessment to get to the bottom of what’s causing your problem and start a penalised recovery plan to get it better and stop it coming back too.

These simple exercises are a great way to gently get your back moving and help ease pain and tension.

Pelvic Tilt – lying on your back, gently tilt your pelvis backward and forwards, so you’re alternately arching and flattening your lower back. You can also try this in sitting or standing.

pelvic tilt exercise

Lumbar Rotations – lying on your back, gently rotate your knees from side to side as far as you feel comfortable.

lumbar rotation

Back Stretch – lying on your back, gently bend one leg up towards you with your hands round your knee. Repeat with the other leg.

back stretch

What if it doesn’t get better? Back pain will often ease off over a few days. If you find your pain isn’t improving or is getting worse, you’d benefit from coming to see one of our Physiotherapists. They’ll be able to work with you to provide relief from your back pain. Just give us a call on 023 8025 3317. You can also book an appointment online.

There are many common myths surrounding back pain. These include ‘Moving Will Make My Back Pain Worse’, ‘Should I Avoid Exercise?’ and ‘Do I Need A Scan?’, which you can read more about on our other blogs. We’ve also written about the latest NICE Guidelines on the management of back pain.

If you’re experiencing back pain and also have symptoms that affect you going to the toilet, having pins and needles or numbness around your seat area or pain or pins and needles in your leg, these may be signs of something more serious going on. If this is the case, it is advisable to go and see your GP.

Reviews

What They Say​

Antonia Perez
Antonia Perez
2023-11-25
We got an appointment promptly, the appointment went smoothly. Very nice physios. 👌
Fran Helen
Fran Helen
2023-11-06
Really knowledgeable and supportive, with clear advice to help. I feel so reassured after this appointment, highly recommended, they really listened to me. Thank you.
Brenda Hinnell
Brenda Hinnell
2023-10-27
First visit and in urgent need of physio as really suffering from not being able to run. Lottie was very patient and understanding with a lovely manner. She worked wonders and I am looking forward to my next visit.
James Grierson
James Grierson
2023-10-21
Great first appointment, really listened to my problems annd thorough anssessment and have come up with a clear rehab plan to get me back on track.
Nuisha Russo
Nuisha Russo
2023-10-21
I had a really good visit to GoPhysio. I have had sciatica for two months and it wasn't showing any signs of improvement. Sophie gave me a thorough assessment and then provided acupuncture and ultra sound. After one visit my sciatica has almost gone. I am really pleased.
kay luffman
kay luffman
2023-10-08
Everyone at go physio is so helpful & friendly. I have been receiving treatment for golfers elbow from Hannah Gelder, and couldn’t be happier, I wish I had gone earlier! She explains everything well, and guides you through exercises etc. very amiable and makes you feel at ease. Highly recommend
Chris Kitchen
Chris Kitchen
2023-10-07
They are a great friendly team who always manage to sort my sports injuries out. Can recommend them highly
Mark Dewey
Mark Dewey
2023-10-05
Go Physio definitely the place to go, came away feeling better and reassured and with a plan going forward.
Christine Raw
Christine Raw
2023-10-05
Very professional service and excellent treatment. Listened and gave good advice.
Kay Horton
Kay Horton
2023-10-05
I have been attending goPhysio for about two years. As a company they are very professional and provide a very good level of service to include efficiency and courtesy and are always consistent in their approach. This very much includes the admin /reception team whom are the first people you make contact with. My Physio has excellent knowledge and has assisted me with sound advice and ongoing exercise regimes which are achievable and realistic. This has supported me well in between appointments. Although always busy I am normally able to see Roz at a mutually convenient time. Thank you to all the team