Back Pain site our goal is to help you by bringing you the most current and reliable information about conditions which cause lower back, middle back and upper back pain. We also offer Back pain advice and information about therapies that can relieve the pain, exercises that can stabilize the back.

What else can I do for relief?

Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief.

Nonprescription medicines that reduce pain or swelling include aspirin, acetaminophen (brand name: Tylenol), naproxen (brand name: Aleve), ketoprofen (brand name: Orudis), and ibuprofen (brand name: Motrin).

Call your family doctor if:

• Pain goes down your leg below your knee.
• Your leg, foot, groin or rectal area feels numb.
• You have fever, nausea or vomiting, stomachache, weakness or sweating.
• You lose control over going to the bathroom.
• Your pain was caused by an injury.
• Your pain is so intense you can't move around.
• Your pain doesn't seem to be getting better after 2 to 3 weeks.
  

Relief for ongoing back pain

Treatment of ongoing back problems must be directed at the cause. This may mean losing weight (because being overweight can make back pain worse), getting your muscles in better shape, and improving your posture when you're sitting, standing and sleeping.

Tips for preventing back strain

• Don't lift by bending over.
• Lift an object by bending your hips and knees and then squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.
• Push rather than pull when you must move heavy objects.
• If you must sit at your desk or at the wheel of a car or truck for long hours, break up the time with stops to stretch.
• Wear flat shoes or shoes with low heels (1 inch or lower).
• Exercise regularly. An inactive lifestyle contributes to lower back pain.

What's the best way to sit?
Sit in chairs with straight backs or low-back support. Keep your knees a little higher than your hips. Adjust the seat or use a low stool to prop your feet on. Turn by moving your whole body rather than by twisting at your waist.

When driving, sit straight and move the seat forward. This helps you not lean forward to reach the controls. You may want to put a small pillow or rolled towel behind your lower back if you must drive or sit for a long time.

What's the best position for standing?

If you must stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back. Every 5 to 15 minutes, switch the foot you're resting on the stool. Maintain good posture: Keep your ears, shoulders and hips in a straight line, with your head up and your stomach pulled in.

What's the best position for sleeping?

The best way to sleep is on your side with your knees bent. You may put a pillow under your head to support your neck. You may also put a pillow between your knees.

If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Don't sleep on your stomach unless you put a pillow under your hips.

Use a firm mattress. If your mattress is too soft, use a board of 1/2-inch plywood under the mattress to add support.

Backpain - advice for workers

Here is a list of simple do's and don'ts that will help you deal with back pain and let you get on with your life.

Do's

Do stay as active as usual, if possible. But see your doctor if you are worried about the back pain or if the pain persists or suddenly gets worse.

• Do take simple pain relief to help with the pain.
• Do speak to your employer or your workers' representative, your safety representative or a trades union safety representative who can relay your issues to your employer and if necessary, discuss what can be done to help you stay at work.
• Do find out about back pain. A summary of good advice can be found in guidance booklets like The Back Book.

When to see your doctor

Many people with back pain never need to see their doctor. On the other hand, you should feel able to call or visit your GP if you're worried about your back or feel unable to cope with the pain.

See your GP

As a general rule people with back pain are advised to contact their doctor if the pain is no better after about a week. You should certainly see your GP as soon as possible if you have any of these symptoms:

• difficulty passing urine
• numbness around your back passage or genitals
• numbness, pins and needles or weakness in your legs
• pain running down one or both legs
• unsteadiness on your feet

These are associated with uncommon conditions, but ones that need treatment immediately.

What doctors can do

There's no quick fix for most back pain and your doctor is unlikely to be able to 'cure' you. But they will be able to:

• check you don't have a serious condition
• prescribe another type of painkiller
• refer you to, or suggest, other health practitioners to help you

If you're not happy with your doctor's diagnosis or if your symptoms keep coming back, do go back to your GP, or ask another health expert for their opinion. Some of the organisations listed in our Useful contacts section might also be able to give advice.

Other people who can help

If your back problem doesn't clear up quickly, your family doctor may refer you to another health practitioner. This is most likely to be a physiotherapist or another doctor, and may involve a visit to the hospital for examinations, tests and treatment.
Even if your doctor doesn't refer you to anyone else, you can always visit another health practitioner privately. Some people go straight to a physiotherapist, osteopath or chiropractor as soon as back pain starts. But this can be expensive.
Private sessions can cost about £30, and the practitioner you see may well recommend a course of treatment over several weeks. So it's a good idea to check with your doctor whether you can see someone free on the NHS before making decisions about who to see privately. Some doctors can refer you to an osteopath or acupuncturist if you need their help.
If you do decide to see a practitioner privately, personal recommendation is a good starting point. But remember that your back problem is unique - just because a specialist helped your friend doesn't mean they'll be able to do the same for you.

exercise is good for your back:

• When abdominal and back muscles are toned, they work together like a natural corset for your back, providing support and improving posture
• Fit muscles have better fine control and more power in reserve, giving smoother motion during lifting and moving.
• Fitness postpones fatigue, helping you avoid tired habits like not lifting correctly.
• Exercise makes bones denser and stronger.
• With stretching, exercise increases flexibility, helps you use good postures for lifting and sitting
• Helps you lose weight and stop smoking! Excess body weight and smoking are bad for backs.
• Exercise improves blood circulation, and so enhances nutrition and recovery processes in your back