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Back pain after lifting: home care and when to see a doctor

What helps in the first days, and the warning signs that need urgent help.

24 items · 5 sections · health, fitness, wellbeing

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Emergency: get help now (5)

  • Pain, tingling, weakness or numbness in both legsCall the emergency number or go to A&E: 999 UK, 911 US, 112 India and EU. Do not drive yourself.
  • Loss of feeling around your genitals or anus
  • Trouble peeing, or loss of bladder or bowel control
  • Chest pain
  • Back pain after a serious accident, such as a car crash

Urgent: see a doctor today (2)

  • Severe pain that started suddenly or is quickly getting worse
  • You feel hot, cold, shivery or generally unwell

First days at home (6)

  • Keep moving as normally as you canLong periods in bed do not help. Short walks do.
  • Ice pack or frozen peas in a tea towel for pain and swelling
  • Heat pack or a wrapped hot water bottle for stiffness or spasms
  • Ask a pharmacist which painkiller suits youAnti-inflammatories can help but are not right for everyone.
  • Try gentle back stretches, and stop if the pain gets worse
  • Avoid heavy lifting until it settles

See a doctor soon if (7)

  • It has not improved after a few weeks
  • It stops you doing day-to-day things
  • It does not improve with rest, or it is worse at night
  • It gets worse when you sneeze, cough or poo
  • The pain is between your shoulders, not your lower back
  • You have lost weight without trying
  • You see a lump, swelling or a change in the shape of your back

Next time you lift (4)

  • Test the weight first and get help if it is heavy
  • Bend your knees, keep your back straight, hold it close
  • Turn with your feet, do not twist
  • Add walking, swimming, yoga or pilates once you are better

Written from www.nhs.uk

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