Beating Back Pain

Doncaster Physiotherapy > Beating Back Pain  > Beating Back Pain


Take control of back pain by trying your best to stay mobile and continue with as many of your normal activities as possible. Rest may not be much help in the early stages of the attack. Because your back is used to movement, the sooner you resume ordinary daily activities the better.


It’s OK to use pain killer as long as you don’t have a history of reaction to them and they don’t clash with any current medications. Applying heat or cold directly to the painful area may also help. You might also consider, as long as it is carried out by a qualified osteopath, physiotherapist or chiropractor. You should aim to increase your level of activity each day, even if the increases are small. It is important not to stay in the same position for too long.


Make the effort to get up regularly to stretch and move about, increasing your activities as your strength builds/
Try to stay at work and keep active as it will help you recover from the pain. If your job involves lifting, talk to management, letting them know that some task will not be possible until you recover.


If the pain is severe and you are actually off work, you should still make the effort to carry out as many daily activities as you feel you can handle.
Avoid repetitive movements, keep changing your activities and your position and think positive remind yourself that this pain will go away and you will feel normal again.




A huge percentage of back injuries are suffered by office workers who simply sit in the wrong position and arrange their desk incorrectly. Back pain can be minimised by adjusting your chair to ensure your lower back is properly supported. Chairs can easily be adjusted to change the height, back position and tilt allowing you to have your knees level with your hips.


Your chair height should be adjusted so that operating the keyboard is possible with oyur wrist and forearms straight. Your feet should be flat on the floor or on a footrest if this is not possible and it’s important not to cross your legs as this can cause posture problems.


Your computer screen should be right in front of you not at an angle and should be at about an arm’s length away with the top of the screen at eye level. When a screen is too low or too high, you’ll be constantly bending your neck which can cause neck pain.