Daily life
Staying active often helps back pain ease over a few weeks
Most back pain gets better on its own within a few weeks, and staying active is one of the main things you can do to help [1]. Walking, swimming, yoga and pilates may all help ease it [1].
Key points
- Back pain often improves within a few weeks, and staying active can help speed recovery [1].
- Walking, swimming, yoga and pilates may help ease back pain [1].
- Weak back and stomach muscles may not support the spine well, so core strength matters [2].
- Stop an exercise if your pain gets worse, and get advice from a primary care doctor [1].
- Weakness or numbness in both legs, or changes in bladder or bowel control, need emergency care [1].
Back pain often improves with activity instead of long bed rest
Try to keep going with your daily activities. Back pain usually improves within a few weeks, and staying active can help speed up recovery [1]. Long periods in bed are not advised [1].
Lying down can feel better. Most people find that reclining or lying down improves low back pain, whatever the cause [3]. Even so, you should not stay in bed for long stretches [1].
Core strength and stretching can support a back that hurts
Back pain is more common in people who are not physically fit [2]. Weak back and stomach muscles, often called core strength, may not support the spine properly [2].
Specific exercises and stretches can help with back pain [1]. Muscles and ligaments help hold the bones of your spine steady, and the discs between the bones act as cushions [3][2]. Keeping those muscles in shape is one way to look after that support system [2].
Other things can make back pain more frequent and more severe, including chronically poor sleep, depression or anxiety [2]. Back pain also becomes more common with age, particularly after 45 [2].
Common mistake
Going hard after a long stretch of inactivity can bring pain on. Back pain is more likely if you exercise too strenuously after being inactive for a while [2].
Overdoing exercise is a common cause of low back pain
- Keep up your normal daily activities as far as you can [1].
- Add simple exercises and stretches for back pain, such as the ones physical therapy groups share in video form [1].
- Build up gradually. Soreness from an activity your body is not used to, such as a first round of golf or a day of yard work, usually fades within a few days [3].
- Stop if your pain gets worse, and get advice from a primary care doctor [1].
Overdoing it is a common cause of low back pain. Muscles and ligament fibers can be overstretched or injured by too much yard work or snow shoveling in one day [3].
Ice packs and heat packs may ease back pain alongside movement
When to get care
Back pain with leg numbness or bladder changes needs emergency care
Very rarely, back pain is a sign of a serious problem such as a broken bone, cancer or an infection [1]. These signs need emergency care:
- Pain, tingling, weakness or numbness in both legs [1].
- Loss of feeling around the genitals or anus [1].
- Changes in bladder or bowel control, such as difficulty urinating or losing control of urine or stool [1].
- Back pain that began after a serious accident, such as a car crash [1].
Do not drive yourself to the emergency room. Ask someone to drive you or call for an ambulance [1].
These signs need prompt medical attention [1]:
- Severe pain that starts suddenly or is getting worse quickly [1].
- Feeling hot, cold, shivery or generally unwell along with back pain [1].
If you think you may have a medical emergency in the United States, call 911 or go to the nearest emergency room.
A primary care doctor can help when back pain lasts beyond a few weeks
See a doctor if your pain does not improve after a few weeks, or if it stops you doing everyday activities [1][2]. Weakness, pain or numbness in your legs is another reason [2].
Call your doctor if back pain comes with fever, chills or unexpected weight loss [3]. Pain that is always present regardless of activity or position, or a history of cancer, are also reasons to talk to your primary care doctor [3]. Pain that is worse at night or does not improve with rest also calls for a check [1].
If pain persists, other treatments may be recommended. One is manual therapy, where a trained therapist massages and moves the muscles, bones and joints of your back [1].
Sources
- Back pain nhs.uk
- Back Pain Symptoms, Types, & Causes niams.nih.gov
- Low Back Pain orthoinfo.org
Not medical advice. This page is general education written from the sources above. It cannot diagnose a condition or replace a licensed clinician who knows your history. If you may be having an emergency, call your local emergency number or go to the nearest emergency department.