Managing your pain

Your doctor will have suggestions to help manage your pain and where possible, prevent it from recurring.

If your pain is acute, your doctor may even tell you to spend a few days in bed. However, it's important to remember that over time, a lack of activity is likely to lead to more pain.

In the meantime here are some simple, easy steps you can take to make your pain more bearable:

Be aware of your posture

Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy. It is much more than cosmetic–good posture and back support are critical to reducing the incidence and levels of back pain and neck pain. Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day. Having correct posture means keeping each part of the body in alignment with the neighbouring parts. Proper posture keeps all parts balanced and supported. With appropriate posture (when standing) it should be possible to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle.

Avoid certain movements
Such as bending, twisting or heavy lifting. If you need to pick something up from the floor, try to bend your knees rather then bending from the hip.

Do light exercise
Light exercise can help especially if your muscles are tight. A gentle stroll every day can make a world of difference. Get advice from your GP practice, a physiotherapist or a personal trainer about exercises you can do at home. The core muscles of the abdomen and back tend to weaken with age unless you do specific exercises for them, so ask for exercises to strengthen the following muscles:

• Extensor muscles – used to straighten the back, stand and lift
• Flexor muscles – used to bend and provide support to your back
• Rotator muscles – used to stabilise and rotate the spine when upright

Examples of these exercises are: forward bends, stretches and sit-ups. Make sure you get advice on the right technique and the right exercises for your kind of back pain.

Lose weight
Excess pounds can contribute to back pain. While heavy exercise might not be a good idea, some small changes to your diet could really help.

Sleep better
Ensure your mattress isn't too soft. Try placing a pillow between your knees when you are in bed.

Apply heat or ice
Your doctor or pharmacist may suggest the use of a gel pack which is cooled in the refrigerator prior to application. If they are used as recommended with a cover in place, they are not dangerous for a typical 10-minute application. However, they must not be frozen and applied to skin, as they can freeze and damage skin tissue.

Alternatively, heat can be used to the same effect. A hot water bottle or clay/gel pack can be used. Again, care should be taken not to use these packs when too hot or for too long as prolonged exposure can cause burning.

Learn how medicines can help