1.Avoid bedrest, stay in work and gradually resume normal activities
Prolonged rest and avoidance of activity for people with low back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work. In the first few days of a new episode of low back pain, avoiding aggravating activities may help to relieve pain. However, staying as active as possible and returning to all usual activities gradually is actually important in aiding recovery. While it is normal to move differently and more slowly in the first few days of having back pain, this can be unhealthy if continued in the long-term.
2.You should not fear bending or lifting
Bending and lifting are often portrayed as causes of back pain and while an injury can occur if something is picked up in an awkward or unaccustomed way, it’s most likely to just be a sprain or strain.
3.Exercise and activity reduce and prevent back pain
Exercise is shown to be very helpful for tackling back pain and is also the most effective strategy to prevent future episodes.Start slowly and build up both the amount and intensity of what you do and don’t worry if it’s sore to begin with – you won’t be damaging your spine.
4.Painkillers will not speed up your recovery
There is no strong evidence on the benefits of painkillers and they do not speed up recovery.They should only be used in conjunction with other measures, such as exercise, and even then just as a short-term option as they can have side effects.
5.Get good quality sleep
The importance of sleep in tackling back pain has become increasingly clear in recent years. This is because it reduces stress and improves your overall feeling of wellbeing, making you less susceptible to the triggers of pain in the first instance and helping you to cope when it does occur.
Our 10 page report is packed full of more information that will help you get back to living an active outdoor lifestyle without having to rely on painkillers or having to bother your GP.