Information on Back Pain

What you need to know

Back pain is a very common problem: as many as 80% of people will suffer from it at some point in their lives. Although it's a common problem, what causes back pain differs from one person to the next. Here's the low-down on backs, back pain and how to help prevent injury:

What causes back pain?

Most people injure their back by straining muscles or ligaments. But some back problems can build up over time, triggered by a sudden movement. Some of the most common causes of back pain are:

Lifting incorrectly
Twisting or overstretching
Bad posture
Sleeping on a sagging mattress
Being overweight
Energetic activity after a long period of inactivity

How can you ease back pain?

Applying cold packs or freezing spray to the painful area can also help ease your pain. You might also want to try having a hot bath – heat relaxes and soothes aching muscles. Pain-relievers with anti-inflammatory ingredients, such as ibuprofen (the active ingredient in Nurofen), and long-lasting heat patches are also very effective.

When should you see your doctor?

Please see a doctor if you think something’s out of the ordinary, you’re in severe pain or your pain lasts for more than three days.

Tips for avoiding back problems

Lift correctly: While keeping your back straight, bend your knees until you’re at the same level as the object, then slowly lift, in a steady controlled manner, using your legs.
Check your driving position: your knees shouldn’t rest higher than your hips. If they do, sit on a cushion.
Avoid twisting: swing your feet and legs out first when getting out of a car or bed.
Watch your posture: try to stand up straight as much as possible. And be careful not to slouch when you’re sitting (placing a rolled-up towel just above the base of your back can help).
Avoid crouching for long periods of time: rather than crouching down and hunching your spine, try squatting keeping your back straight. If you have to kneel, then make sure you get up frequently to stretch and move around.
Don’t rush up and down stairs: overstepping (taking two or more steps at a time) when you’re going up or down stairs can jar your back. So even if you’re in a rush, take one step at a time and keep your back straight.
Be careful how you carry bags: too much weight on one side can cause stress to one side of your back. Alternate bags from one side to the other, frequently. Better still, get a backpack.