5 Things to Try When Your Back Pain Flares Up

When your back hurts, simple things like putting your socks on, sitting in the car or getting comfortable in bed can become a struggle. Should you rest? Keep moving? Put some ice on it?

I get asked these questions a lot, so I thought I’d put together five things I regularly discuss with people in clinic. They will not all suit everyone, but they are a useful place to start.

1. Keep moving, little and often

When your back is sore, the temptation is often to lie down and wait for it to settle. A bit of rest is fine, but try not to spend the whole day in bed. That includes sitting there with your laptop.

Keeping moving does not have to mean going to the gym or doing lots of stretches. It might just mean walking around the house, making a drink or getting outside for a few minutes. If a longer walk feels too much, try a few shorter ones. Start with what you can manage. You do not need to test your back every time you get up.

2. Try heat or ice

An ice pack may help take the edge off pain during a flare-up. Heat can feel soothing if your back feels stiff or your muscles feel tight. Some people prefer one, some prefer the other.

For ice, wrap a cold pack in a tea towel and place it over the sore area for 10–15 minutes. Check your skin regularly and leave at least an hour before using it again. If you use heat, keep it comfortably warm rather than hot, with a layer between it and your skin. Do not fall asleep with either in place.

3. Get comfortable in bed

There is not one sleeping position everyone needs to use. If you sleep on your side, try a pillow between your knees. If you prefer lying on your back, try putting one underneath your knees. See whether the extra support makes you more comfortable before spending money on a new mattress.

4. Spread the jobs out

Try splitting jobs up instead of doing everything while your back feels up to it. Do a shorter spell of gardening, take a break or switch to something less demanding, then come back to it. Carry the shopping in a few trips rather than trying to get every bag through the door at once.

You do not necessarily need to stop doing everything. Adjust the amount, the load or how long you do it for, then build back up as things become easier.

5. Get your back checked by a chiropractor

If your back keeps flaring up, is not improving or is stopping you doing normal things, it is worth getting it assessed. At Littleover Chiropractic Clinic, we will talk through what has been happening, ask about your health and examine you. We will explain what we think is going on and discuss what might help.

That may include hands-on treatment, exercises and advice you can use at home. If you need further investigation or a different type of care, we will explain that too.

When you should not wait for an appointment

Some symptoms need urgent medical attention. Go to A&E immediately if back pain comes with new difficulty passing urine, loss of bladder or bowel control, numbness around your genitals or bottom, or new pain, tingling, weakness or numbness in both legs.

If the pain is suddenly severe, getting worse quickly, or you have a fever or feel generally unwell, contact your GP urgently or NHS 111. Do not wait for a routine chiropractic appointment.