15/10/2026
Most back pain settles on its own. What you do in the first two days mostly decides how fast.
Bed rest is out of date. It was standard advice for a long time and it makes most back pain worse rather than better. Short, frequent movement beats lying still, even when movement is the last thing you feel like.
Returning to normal activity sooner, in a reduced way, shortens recovery. Waiting until the pain has gone before doing anything tends to lengthen it.
On pain relief, check what you are already taking before you add anything. Paracetamol hides inside a lot of combination products and stacking it is easier than people expect.
Then the part that is not reassuring, and should not be. See someone straight away if there is any change in bladder or bowel control, numbness around the saddle area, or new weakness in a leg or foot. Also if there is a fever alongside the back pain, or if it followed a serious fall or a crash.
Those are uncommon. They are also the ones where waiting costs the most.
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