How to help yourself

If it hurts, stop!

Pain is a warning sign. Don't ignore it or get trapped into thinking it'll go away, especially if it has already lasted more than four days.

Don't delay treatment - the longer symptoms persist, the more likelihood of developing chronic back pain which may be extremely difficult to treat.

Avoid soft chairs or deep sofas. Try to choose a firm but cushioned chair with a backrest or use a large pillow for support to 'bolster' a softer chair. Push your bottom well back into the seat of a chair and sit tall. Don't slouch with the small of your back unsupported or sit for long periods as this can increase disc pressure considerably.

Try to move at least every hour to maintain mobility.

Don't stay in bed for prolonged periods as this will lead to slower recovery. If pain is very acute, bed rest may be recommended but for no longer than a week. When rising from bed, move to the edge of the mattress, roll onto your side and sit up as you swing your legs off the bed pushing up with your arms.
Sleep on a good supportive mattress. Don't sleep on your stomach but on your back or side. A pillow placed between the knees in this position may give considerable relief.

Don't cough or sneeze in a bent position, and try to support your back with your hands.

Avoid bending, lifting and twisting as these movements can greatly increase the strain in the low back. Try to keep your back straight and bend from the knees. If you do need to lift, keep the weight to a minimum and make sure it's balanced and carried close to your body.

Be careful with quick movements as these may result in painful muscular spasms. Try to move carefully and deliberately.

Try to avoid standing still for prolonged periods.

Most back pain comes from muscular spasms. A hot water bottle or heat bag can help relax muscles and gives considerable relief. Try to avoid hot baths if in acute pain as it may prove difficult to get out afterwards.

Stop any sporting activity that causes sharp pain or pain into your arms or legs. Gentle exercise such as yoga, Pilates or swimming can be beneficial. Build this up slowly. Do whatever is most comfortable, not what is most convenient!

Anti-inflammatory over the counter drugs may help initially. If pain is severe, they should be taken if sleep is disturbed. However they should not be taken to allow you to do any physical activity that you would be unable to do without them. Remember, painkillers may mask the early warning signs. Do not persist in taking these drugs for prolonged periods of time due to potential side effects.