Home / back pain / First Aid tips for low back pain

First Aid tips for low back pain

You have back pain

Sock Dance

Do any of these sound familiar?


  • Are you doing the sock dance (struggling to get your clothes on because you can’t bend) in the morning?
  • Struggling to get out of the car after a 20 minutes drive?
  • Staggering around like a 90 year old after resting for a few minutes?

You have back pain. 49% of UK adults have back pain for at least 24 hours in a year.

First aid for your back

If you suddenly feel stiff and achy in your back then the best thing to do is to treat yourself for 24-48 hours using the following tips

  • If it is very uncomfortable then take your normal anti inflammatories (as recommended by the NICE Guidelines for Low Back Pain 2016)
  • Try ice (pack of frozen peas, or ice pack wrapped in a tea towel ) on the painful/achy area for 10 minutes once an hour. If you this is too uncomfortable then try a heat pack for 10 mins once an hour.
  • A therapeutic rub such as Biofreeze can be helpful to take the edge off the pain.
  • Use a tennis ball or spiky massage ball to help relieve the aches and pains. (We have instructions on how to use these in here)
  • Gently move around

Movement is the best

It is the easiest way to ease aches and pains and to keep stiffness at bay. The more you stay still the greater the pain will get.

  • Getting up and pottering around the office or garden, making a cup of tea, or stretching every half hour for a minimum of 10 minutes will help to keep you mobile, and will stop muscles seizing up.
  • Try this exercise from www.rehabmypatient.com
    • For further exercises like and follow our Facebook Page or book an appointment online to diszcuss how osteopathy can help #osteopathyworks

      Cat Camel Stretch

      Start in a neutral four point position on your hands and knees, and round your back from an arched position. It should feel like a gentle stretch to your lower back. Don’t over-arch your back; keep it comfortable.