Dos:

• Prepare a hot or cold pack / towel and place it on your back

• Stay active – slowly and gradually increase the amount of exercise

• Try back pain stretches and pilates

• Maintain good posture when sitting at home, at work or in the car

• Sleep on a good firm surface, you may use a pillow for support

• Use of painkillers like paracetamol or ibuprofen (Disclaimer: please be aware that patients need to have consultations with their doctors / GPs / physiotherapists regarding any intake and form of medication)

 

Don’ts:

• Avoid bending forwards or stooping

• Avoid lifting if you can

• Do not take bed rest – it prolongs the pain

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Advices from the NHS - © Crown copyright