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Pain Management Tips - Back Pain


  • 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)



  • Avoid bending forwards or stooping

  • Avoid lifting if you can

  • Do not take bed rest – it prolongs the pain

Advices from the NHS - © Crown copyright

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