1

Take things easy but don't go to bed!

2

Keep as mobile as possible. The sooner you

get back to normal activity, the sooner your

back will feel better. Try gentle exercise such

as walking or swimming.

3

Try to stay working or return to work as soon

as possible, even if you still have some pain.

4

If necessary, speak to your manager about

making temporary changes to your duties to

speed up recovery.

5

Take simple pain killers (e.g. paracetamol,

ibuprofen) to control the pain.

6

In the first 48 hours try a cold pack (or a bag of

frozen peas wrapped in a towel) on your back

for 5 – 10 minutes at a time.

7

Heat can also help some people — try a hot

water bottle or a warm bath.

8

If the pain persists you could consider spinal

manipulation carried out by

osteopaths,chiropractors and some

physiotherapists.

9

If the pain suddenly gets worse or you fell

numbness or pins and needles talk to your GP.

10

Don't worry, most back pain is not serious and

will settle in a matter of days or weeks.