"Oh, my back hurts all morning..." Did you think this this morning? You're not alone. Surveys have found that about one in five people around the world experience back pain at least once a month. So, do you really need to run to the doctor for this? Actually, you don't always need to. Most back pain goes away on its own within four to six weeks, with or without medical treatment . So in most cases, you can manage this pain at home.
But, first we need to know when it's not a good idea to stay home, meaning we need to see a doctor immediately. We call these "Red Flag Signs."
'Red light' symptoms that require immediate medical attention
If you have any of the symptoms below along with your back pain, don't stay home and see your doctor right away . This is very important.
| Feature / Opportunity | Simply explained |
|---|---|
| Caused by an injury | If your back hurts after a fall or an accident. |
| Severe pain | If you have severe pain that makes you unable to move during the day or sleep at night. |
| Pain that travels down the leg | If the back pain travels down the leg from the knee down (like sciatica). |
| Numbness | If you have tingling or numbness in your legs, feet, groin area, or around your anus. |
| Other symptoms | If your back pain is accompanied by fever, nausea, vomiting, stomach pain, weakness, or excessive sweating. |
| Loss of control | If you cannot control your urine or stool, this is an emergency and you should go to a hospital's Emergency Department (ETU) immediately. |
| Existing medical conditions | If you have a history of osteoporosis or cancer. |
| Weight loss and medications | If you are losing weight for no reason, if you are taking steroids for a long time, or if you are a drug user. |
Okay, so if you don't have any of the severe symptoms mentioned above, let's now talk about some ways to relieve back pain at home.
Rest is essential, but in the right way!
The first thing to do is to give your back rest. But when I say rest, I don't mean staying in bed for weeks like I used to. Doctors say, "That's the worst thing you can do to your back."
The best thing to do is to rest for 48 hours, or about two days, after your back hurts or is injured.
After those two days, you can gradually resume normal activities. Once the stiffness and sharp pain in your back have subsided, getting up and walking around, and doing light tasks will help relieve the pain and stiffness.
Hot or cold? Which is better?
Applying a hot water bottle or ice pack directly to the area of your back pain can help reduce swelling and relieve pain. Some studies suggest that heat may be more beneficial than ice, but both methods have been shown to provide relief from back pain.
Simply put, it's like this.
- Heat: This causes blood vessels to dilate, increasing oxygen supply to the spine and reducing muscle spasms .
- Ice: This causes blood vessels to constrict, which reduces blood flow to the area and reduces swelling. Although it may hurt a little at first, it can provide relief from deep-seated pain.
For hot compresses, you can use a hot water bottle or a heating pad. For ice compresses, you don't need to buy an ice pack from the pharmacy. You can even use a packet of frozen vegetables in the fridge at home, wrapped in a piece of cloth. Then you won't have to go out with a sore back.
Things to know when using painkillers
Over-the-counter painkillers such as paracetamol or nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, have been found to provide relief from back pain.
But before using these, it is wise to talk to your doctor, because if you have other medical conditions (e.g. gastritis, kidney disease, liver disease), these medications may not be suitable for you.
- NSAID medications (like ibuprofen) can cause stomach inflammation, gastritis, and kidney damage.
- Paracetamol can cause liver damage if taken in high doses for a long time.
These side effects often occur with high doses over a long period of time, but it's important to think about safety.
Additionally, you can use pain-relieving creams and gels. Products like Aspercreme, Bengay, and Icy Hot, which contain ingredients like capsaicin, camphor, and menthol, provide temporary relief from pain.
Exercise is the best medicine for back pain!
Although there is no specific exercise for back pain that says "here is this exercise you should do", in general, exercising is very important for people with back pain. It can maintain the flexibility (mobility) of the spine.
Most importantly: Don't exercise when your back is stiff and in severe pain. This will only make the pain worse. Once the pain has subsided, start stretching exercises regularly.
If you have previously received physical therapy and know what exercises to do, start with those simple exercises. But if you are not confident, the best thing to do is to ask a doctor or physical therapist and learn the exercises that are right for you.
Typically, a physical therapist may recommend exercises like these for you:
- Exercises that increase the distance between the vertebrae and reduce nerve compression.
- Stretching exercises for the back and hip muscles.
- Core strengthening exercises.
- Aerobic exercises such as walking and swimming for overall body fitness.
Take-Home Message
- Most of the time, back pain is not serious and will heal on its own within a few weeks.
- If you have any of the 'red light' symptoms mentioned in the article (such as fever, numbness, loss of bowel/urinary control), do not stay home and see a doctor immediately.
- When the pain starts, rest for 1-2 days. Then start walking regularly and doing normal activities. Don't stay in bed.
- Hot or cold compresses can relieve pain.
- Talk to your doctor before taking painkillers, especially if you have other medical conditions.
- Once the pain subsides, start simple exercises as directed by your doctor. This is the best way to prevent back pain in the long run.
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