Campaign article: Get rid of acute back pain quickly and efficiently!

• The best way to get rid of back pain is to stay active and to rest when you need it. Try to move as much as possible within your pain threshold, e.g. shortl walks in the house
• Take painkillers regularly, 3-4 times a day, that will make it easier to be active. Common painkillers such as Paracetamol or Ibuprofen work well. Follow the instructions on the package and adjust dosage as needed.
• 85-90% of all backpains tends to resolve on its own within a few days or weeks are caused by minor incidents in the muscles, ligaments and other small structures in the back. About 10% is due to disc herniation, which is a temporary pressure on a nerve in the back. Disc herniation can take weeks or months before it resolves, but it is not dangerous in itself. Our back is very strong and is not harmed by a few episodes of severe pain.

Exercises that can help you to loosen up a stiff and painful back
The exercises are intended to help you get your back pain free. Start in one of the positions shown below. Move your hip from side to side and try to sway/curve your back. Do the movements slowly and within your pain threshold for as long as you wish.

The position below can work wonders if you’re struggling to straighten up and stretch your hip.

Two recommended sleeping positions when your back hurts.

Both positions relieve your back, so you get less pain and sleep better.

Backrest with a large pillow under the knees

Sleeping with a large pillow between the legs.

Seek immediate help if you lose sensation in your genital area and have difficulty holding urine/stool.  Seek help if the pain gets worse or if you feel unsure of its cause. Doctors, manual therapists and chiropractors all can refer you further for assessments or prescribe sick leave if necessary.

Source: Anders Aasen Berget and Lennart Krohn-Hansen (2015) Frisk Rygg