Back Pain

Most cases of back pain (without prior injury) are usually due to muscle strain and will usually self-resolve with pain medication and a period of rest. Rarely, they may be due to kidney stones or infection.

Visit the Emergency Department if you have any of the following:

• Sudden, severe back pain after a fall or a major injury.
• Back pain with loss of bladder or bowel control.
• Back pain with new weakness or numbness in the legs.
• Back pain accompanied by a high fever, shivering or stiff neck, which could be a sign of a serious infection.
• Back pain with a history of cancer, osteoporosis, or recent surgery.
• Severe back pain that is not responding to pain medication.

Visit the GP or Polyclinic if you have any of the following:

• Mild to moderate back pain that has been present for a few days and is not getting better with rest and over-the-counter pain relievers.
• Back pain with blood in urine.
• Chronic back pain that you are managing but need a check-up or a referral for physiotherapy.

What you can do:

• Over-the-Counter Pain Medications and Medicated plasters: Use these to help manage pain and allow for more movement.
• Heat or Cold Therapy: A cold pack (ice) is often best for the first 48 hours to reduce swelling and inflammation, while a hot pack can help soothe sore, tight muscles.
• Simple Stretches: Stretches that can help relieve tension include the following:
  • Knee-to-Chest Stretches: Lying on your back, pull one knee at a time towards your chest.
  • Gentle Rotational Stretches: Lying on your back with knees bent, slowly roll your knees from side to side.
• Posture: Ensure proper sitting and standing posture, especially for those with desk jobs. Take regular breaks to stand, stretch, and move around.
• Lifting: Utilise proper lifting techniques—bending at the knees and keeping the back straight—to reduce the risk of future injury.
• Weight Management: Excess weight, particularly around the abdomen, puts extra strain on the spine.
• Stay Active: Prolonged bed rest can make back pain worse by deconditioning muscles and increasing stiffness. Activities like walking, swimming, or cycling can help reduce stiffness, strengthen core muscles, and improve blood flow without putting excessive strain on the spine.

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