01/03/2026
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Causes
o Muscle strain or injury
o Trapped nerve
o Slipped disc
Things you can do yourself to improve back pain include
o Back exercises (some are linked below this video)
o Pain relief medications such as anti inflammatory gel or tablets if you’re able to take these
o Heat therapy to relieve stiffness
o Cold therapy (ice pack) can sometimes help
It’s important to not stay in bed for long periods of time
If back pain doesn’t improve after a few weeks or it’s impacting your day to day function or getting worse, it’s important to see your GP. Sooner, if experiencing fever, night pain, lumps, unplanned weight loss, bladder or bowel changes, upper back pain to exclude more serious causes of back pain
Exercises can be found: https://www.nhs.uk/conditions/back-pain/
