Back pain is a general term used to describe a pain, ache, tension or stiffness in the mid – lower part of your back. If you’re suffering from a back injury, your usual activities such as driving, looking after your children and going to work can be affected for weeks or even months, which is why you should immediately seek advice from your doctor. Your local GP can advise you on the best course of treatment for your specific type of back injury.
Types of back injury
Types of back injuries include:
- Sprains and strains
- Slipped disks
- Fractured vertebrae
If you suspect you might be suffering from any of these conditions, it’s important that you seek a doctor’s advice to ensure you make a full recovery.
Back injury recovery tips
There are also a number of lifestyle changes you can make that may help you improve the overall health and wellbeing of your back. The NHS Choices website gives advice on improving your posture, including how you stand, sit and lie down, to help prevent future back injuries.
- When standing, try to keep your back and legs straight, your head facing forwards and keep you weight evenly spread across both feet.
- You should look to support the small of your back and keep both feet flat on the floor whenever you’re sitting down, particularly for prolonged spells of sitting while at work or home.
- When sleeping, your mattress should be firm enough to support the weight of your shoulders and buttocks and allow you to keep your back straight. If you think your mattress is too soft, you could try placing a two centimetre thick wooden board directly beneath your mattress on top of your bed base.
Back injury prevention
Suffering from a back injury can be disruptive to everyday tasks and pushing yourself may only make things worse. We’ve compiled some tips that may help you make a quick and complete back injury recovery so that you can get back to your normal routine again.
- When sitting, put a cushion behind your back in order to give a better support to your back
- When lying face up, put a cushion under your knees to give relief to your back
- Don’t lift any heavy weight - if you have to, make sure to keep it as close to your body as possible
- Consult a physiotherapist who can help design the best programme for you which involves exercise, posture advice, stretching and massage.
Tips on recovering from a back injury provided by the London Home Visit Physiotherapy (LHVP) team.