Use this guide for common back pain that has come on after lifting, gardening, sitting too long or with no clear cause. It is general information, not a diagnosis; if you have any of the warning signs below, get medical help straight away.
Step by step
Check for warning signs first
Call 999 or go to A&E if back pain comes with numbness around your bottom or genitals, loss of bladder or bowel control, weakness in both legs, or follows a serious fall or accident. Call NHS 111 or your GP urgently if you also have a high temperature, unexplained weight loss, severe night pain, or a history of cancer. These can be signs of something more serious.
Keep moving gently
For most back pain, staying as active as you can helps you recover faster than bed rest. Keep doing everyday activities and short walks, even if slowly. Change position often rather than sitting still for long periods.
Ease the pain
Some people find heat such as a covered hot water bottle helps, while others prefer a cold pack wrapped in a cloth. Ask a pharmacist which painkillers are suitable for you, especially if you take other medicines or have health conditions. Follow the instructions on the packet.
Try gentle exercises
Gentle stretches and back exercises from reliable NHS sources can help reduce stiffness. Stop any exercise that makes pain much worse. Build up slowly over several days.
Look at your everyday habits
Check how you sit at a desk, how you lift and how long you stay in one position. Bend your knees and keep loads close to your body when lifting. Take regular breaks from driving, screen work or gardening.
Get help if it is not improving
If pain is not getting better after a few weeks, is stopping you working or sleeping, or keeps coming back, speak to your GP. In many areas you can refer yourself to NHS physiotherapy. Ask your GP surgery or search the NHS website for local self-referral.
Ready-to-use checklist
- Warning signs checked
- Short walks planned each day
- Heat or cold pack ready
- Pharmacist asked about pain relief
- Gentle exercises chosen
- Desk and lifting habits reviewed
- Regular breaks set
- Physio or GP follow-up noted if needed
Practical tips
- Most everyday back pain improves within a few weeks with gentle activity.
- Never apply heat or ice directly to the skin; always wrap it in a cloth.
- Get help with heavy lifting jobs such as moving furniture while you recover.
Common problems
The pain is so bad I cannot move.
Rest in a comfortable position for a short time, then try small gentle movements. If the pain is severe and you cannot manage it, or you have any warning signs, call NHS 111, or 999 in an emergency.
The pain goes down my leg.
Pain spreading into the leg is common with back problems, but get advice from your GP or NHS 111, especially if you have numbness or weakness. Numbness around the bottom or problems with your bladder or bowels need 999 or A&E straight away.
My back pain keeps coming back.
Ask about physiotherapy for an exercise plan to strengthen your back. Look at repeated triggers such as lifting, sitting posture or long drives.
This guide gives general information, not personal legal, financial or medical advice. Rules and prices change, so check the current position with the official service before acting.
This guide is free. Unlock all ABCDayZ guides from £3.99 – one payment, no automatic renewal.