Back pain is a very common problem that can affect people of all ages. It can range from a dull ache to a sharp, stabbing pain. Back pain can be caused by a variety of factors, including:

Muscle strains or sprains
Disc problems, such as herniated discs
Arthritis
Osteoporosis
Poor posture
Heavy lifting
Obesity
Pregnancy

Most back pain is acute, meaning it lasts for a short period of time. However, some back pain can be chronic, meaning it lasts for 12 weeks or more.

There are a number of things you can do to help prevent back pain, such as:

Maintaining good posture
Exercising regularly
Maintaining a healthy weight
Lifting objects properly
Using good ergonomics at work

If you do experience back pain, there are a number of things you can do to relieve the pain, such as:

Applying heat or ice
Taking over-the-counter pain medication
Getting massage therapy
Doing stretching exercises

If your back pain is severe or does not improve with home treatment, it is important to see a doctor to determine the underlying cause and get appropriate treatment.

How to ease back pain yourself

Back pain often improves on its own within a few weeks. There are things you can do to help speed up your recovery.

Do

stay active and try to continue with your daily activities
take anti-inflammatory medicine like ibuprofen – paracetamol on its own is not recommended for back pain but it may be used with another painkiller
use an ice pack (or bag of frozen peas) wrapped in a tea towel to reduce pain and swelling
use a heat pack (or hot water bottle) wrapped in a tea towel to relieve joint stiffness or muscle spasms
try doing some exercises and stretches for back pain

Don’t

do not stay in bed for long periods of time