Are you sitting comfortably? 

Got a persistent pain in your back? You’re not alone. Back pain is one of the most common reasons people seek medical advice. In fact, it's among the top three reasons patients book appointments with Doctor Care Anywhere. 

Most back pain isn’t serious and often resolves on its own. However, if your discomfort is interfering with your daily life or causing concern, our clinicians are available to help. 

What causes back pain? 

The exact cause of back pain isn’t always clear. However, common reasons include: 

• Sudden Movements: Straining your back muscles or ligaments by lifting something heavy or moving awkwardly. 
• Sports Injuries: Overstretching or improper form during exercise. 
• Poor Posture: With the rise in working from home, many people experience back pain from unsupportive setups, such as sitting hunched over a laptop. 

When should you be concerned about back pain? 

In most cases, back pain improves within a few weeks or months. However, speak to a healthcare professional if your pain: 

• Is severe or unmanageable. 
• Prevents you from sleeping or performing everyday activities. 

Seek immediate medical attention if back pain is accompanied by: 

• Numbness or tingling around the genitals or anus. 
• Weakness, numbness, or unsteadiness in your legs. 
• Bowel or urinary incontinence. 
• Difficulty passing urine. 
• Fever. 

How to treat mild back pain? 

Most mild back pain can be managed with at-home remedies: 

• Pain Relief: Take over-the-counter anti-inflammatories, like ibuprofen, and use hot or cold packs on the affected area. 
• Stay Active: Avoid prolonged sitting or lying down, as this can make the pain worse. Gentle exercises, such as walking or swimming, can help. 
• Stretching: Incorporate gentle stretches to ease tension and improve mobility. 
• Avoid Heavy Lifting: Wait until your back feels better before resuming strenuous activity. 

Always follow the instructions for any medication and consult your GP or pharmacist for advice. 

Preventing back pain? 

While back pain isn’t always avoidable, you can take steps to reduce your risk: 

• Lift Safely: Use proper lifting techniques to avoid strain. 
• Stay Active: Regular exercise helps strengthen your back and maintain a healthy weight. 
• Mind Your Posture: Sit with proper support when working at a desk or watching TV. 
• Avoid Sitting for Long Periods: Take regular breaks to stand, stretch, and move. 

How to support your back while sitting at a desk? 

If you spend long hours at a desk, follow these tips to minimise strain: 

1. Adjust your chair so your wrists and forearms are level with the floor while typing. 
2. Keep your feet flat on the floor to reduce lower back strain. 
3. Position your keyboard directly in front of you. 
4. Rest your wrists lightly on the desk. 
5. Keep your arms bent at an L-shape with elbows close to your sides. 
6. Take regular breaks to stand and stretch. 

Get the Help You Need 

If your back pain persists or becomes difficult to manage, our experienced GPs and Advanced Clinical Practitioners (ACPs) are here to help. 

Doctor Care Anywhere offers 24/7 access to virtual appointments, allowing you to speak with a clinician by video or phone whenever you need. Our team can provide personalised treatment plans, prescriptions, and referrals to specialists for further care. 

Take control of your back health today. Book an appointment with Doctor Care Anywhere.