Self Help Guide.

Is This Serious?

Most new low back pain is non-specific, meaning it's not caused by anything dangerous or structurally serious. That might sound vague, but it's actually a good thing—it means there's no major injury or disease behind the pain.

However, if you also have symptoms like:

🚩loss of bladder or bowel control

🚩 or tingling in your inner thighs or around your genitals

🚩 significant leg weakness

🚩 weight loss or fever

🚩 of cancer or recent trauma

…please seek immediate medical advice. These are rare, but important to rule out.

What About Medication?

Simple over-the-counter pain relief like paracetamol or anti-inflammatories can help in the short term if needed — but they don’t “fix” the pain and are best used to support gentle movement rather than suppress symptoms completely, they also don’t just mask the pain, if you can take them and it helps you to start moving that a step in the right direction to recovery!

(Always check with your GP or pharmacist regarding pain relief, especially if you have health conditions or take other medications.)

What You Can Do Now ?

Here are six things you can do today to help your back recover:

Stay gently active.

Avoid bed rest or long periods of lying down. It’s okay to take it easy, but short walks, gentle stretching, and light activity help your back settle more quickly than rest.

💡 THINK “movement IS medicine” — your back is designed to move, not to brace!

There’s no such thing as perfect posture.

Your next posture is your best posture! Staying rigid or “bracing” your core all day can actually increase tension and discomfort.

Gentle, varied movement is healthier for your spine than trying to hold a ‘correct’ position.

Use Comfort Positions (Temporarily)

If movement feels too sore at times, short rests in comfortable positions can help. Try lying on your back with your knees supported, or on your side with a pillow between your knees.

Avoid staying in one position too long—change it every 30–60 minutes.

Try cold and/or heat

A heat pack, warm bath, or gentle shower can soothe muscle tension. Some people prefer a cold pack. Use whichever feels better to you, for 10–20 minutes at a time. Sometimes a combination of both can be more effective and often with cold followed by heat for about 5-10 minutes. Always be careful not to put ice directly on the skin.

Try not to panic!

Pain can be intense at first, but that doesn’t mean damage. The body sometimes overreacts with protective tension and sensitivity. These settle with time and reassurance.

Stay Social and Engaged

Spending time with others and staying mentally engaged (even just watching a film or reading) can help prevent pain from becoming overwhelming or stressful.

‘Avoid ‘Waiting for It to Go Away Completely”Before Moving.’

It’s normal to have a few twinges as you start moving again. That doesn’t mean you’re doing harm. Gentle, graded movement helps restore normal function and reduce sensitivity.

When to Seek Help?

You don’t need to wait for things to get worse before asking for help. If:

• your pain is severe and limiting daily life

• you're feeling worried or unsure what to do

• things haven’t improved after 7–10 days

• you're keen to return to work or sport safely

…..…it can be useful to speak with a healthcare professional. We can help assess your situation, offer reassurance, and support your recovery with guidance or treatment if needed, but starting with self help can also help us to help you!