1-5
  6-13
14-19
20-25
26-35
36-40

To keep your back fit and healthy
When back pain strikes
Back pain at work
Back pain at home
Back pain and leisure
Finding treatments. products & more information p[

1.    

Take regular physical activity
Regular physical activity is very important in keeping your back, and the rest of your body, fit and healthy. Choose an activity or exercise you enjoy doing.

2.

Mind your posture
Avoid long periods of being in one position, move around regularly and  your back muscles regularly.

3.

Use correct lifting and handling techniques
Handling heavy goods can put a big strain on your back. Lift by bending from your knees and not from your back, use manual handling aids when available.

4.

Avoid being overweight
Keep a healthy weight to avoid excessive load on your spine .

5.

Stop smoking
Smoking can increase your chances of developing back pain since it restricts blood flow.

6.    

Stay active
When you experience back pain it is very important to stay active. Prolonged bed rest is often counterproductive in managing back pain

7.

Use of medication
Consider using over-the-counter painkillers when the pain becomes too severe. If you do take them, take them regularly according to the instructions; don’t wait until the pain is bad.

8.

Seeking medical help
Most back pain disappears within days or weeks. If your pain persists, gets worse or you experience any other symptoms (eg feeling unwell) you should see your GP or other qualified healthcare provider.

9.

Pace yourself and set achievable goals
Back pain often comes and goes and you may experience flare-ups and periods of relatively little pain. You may find that you can extend the periods of less pain by pacing yourself and setting realistic goals. Don’t try to do everything you have to do when you feel well, but spread your workload over a longer period.

10.

Hot packs
Try applying a hot pack to the painful area. Hot packs or pads are available in most pharmacies and larger supermarkets.

11.

Cold packs
Try applying a cold pack to the painful area. Special cold packs are available but a bag of frozen peas works as well. Wrap the cold pack in a towel or cloth.

12.

Sitting
Sitting can be uncomfortable but by putting a rolled up towel in your lower back, you can make yourself a lot more comfortable. There are also special lumbar supports available that you can use on chairs.

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