1st Aid for Backs
Research has shown that you should try to keep as mobile as possible. If the pain is bad listen to your body and get into a position that is most comfortable but try not to stay in one position for too long.
Apply ice
We advise applying an ice pack to the affected area to reduce inflammation. Don’t apply the ice for more than 20 minutes in any one hour and don't put the ice directly on your skin, as this might cause a cold burn; instead put a wet cloth between the ice and your skin. Get professional advice on applying ice if you can.
Top tip: If you haven't got an ice pack use a plastic bag of crushed ice or even frozen vegetables instead - peas or sweet corn are our favourites as they can be moulded to fit the back. The same rules apply about time and using a cloth.
Medication
Painkillers are drugs and should be avoided if you can and they should not be a long-term solution for most people as side effects can occur, particularly in the stomach and intestinal organs. However, if you really need them then take them as recommended on the packet - but never more than the recommended dose. Read the instructions to make sure the tablets are suitable for you or ask your pharmacist for advice. If you still need painkillers after a week or so, you should consult your doctor.
Relax
Muscle tension is very painful but is sometimes your body’s way of splinting your spine to stop you injuring it even more. Don’t go overboard on relaxing these muscles as you may allow your back to move more than your body wants and you may cause more injury. As soon as your body is ready it’ll reduce the spasm and then you can come and see our sports injury expert for some treatment.
Think again
If you're stuck in bed for a day or two, use the time to consider your lifestyle, and think of ways you might avoid the back problem in future. Why not consult us at C1 to find out what is causing your back problem.
Bed rest or exercise?
Doctors used to recommend long periods of rest for people with backache. But research now shows that bed rest is bad for backs. Even crawling around on your hands and knees is better than no movement at all. Some kinds of exercise, such as walking, don't put too much stress on your back, and it's a good idea to make a start on them even if your back is a bit sore - just to get your joints moving and your heart and lungs working.
