Treat back pain

Joint issues and soft-tissue injuries are the most common causes of back pain. Injuries can include damage to the discs in you back, compression of nerves (trapped nerves), and painful spinal joints. The most common cause of back pain tends to be either a  pulled muscle or ligament.

 Sleep Better

A poor sleeping position can often bring on back pain. A change of position could help. Try lying on your side and placing a pillow between your knees. This will help keep your spine in a neutral position.  If you like to sleep on your back, try placing a pillow under your knees, to keep your back flat. Make sure you have a comfortably firm supportive mattress.


Slouching is bad for your back. Poor posture can cause back pain, slouching in a chair can be especially bad for your back. Try not to slump over your keyboard, sit with an upright back, shoulders relaxed and well back in your chair, so your body supported. Keeping your feet flat on the floor.


Two kinds of over-the-counter pain relievers that help with back pain: anti-inflammatory drugs like ibuprofen and pain killers like paracetamol. Talk to your doctor and the pharmacist before taking any medication.

With severe pain you may need prescription-strength medication. Talk to your doctor to see what course of medication could help you.

Physical Therapy

The Plaza Health physiotherapist can teach you how to stand, sit, stretch to aid proper spine alignment, and reduce strain on your back. We will show you therapeutic exercises that strengthen the muscles in your back. A strong core is one of the best ways to prevent more back pain in the future.

Stay active

Bed rest can be bad for back pain. Lying still can make back pain worse and lead to other problems. Do not rest for more than a couple of days. It is important to slowly start moving. Gentle exercise is one of the most effective ways to treat back pain quickly. Try yoga or swimming. Our physiotherapist will give you some tips and advice on what will best help you.

Ice and Heat

Apply ice packs on to the sore parts of your back to reduce pain and inflammation after an injury. Do this 4 times a day for up to 20 minutes at a time. Be sure to wrap the ice pack in a tea towel! After a couple days, switch to heat packs. This will help your muscles relax, increase blood flow to the injured area to speed up recovery. A warm bath will also help with muscle relaxation.

Back Surgery

In severe instances, for example if you have a bulging disc which is putting pressure on a nerve, your GP might recommend seeing a back surgeon. All surgeries carry risks and aren’t always successful. So they should be options of last resort.


The Plaza health Chartered Physiotherapists provides a full range of Physiotherapy Services including sports injury and pain management. Our Physiotherapist provides the best possible care for all our patients; allowing you to return to pre-injury levels of activity in the shortest possible timeframes. Our Physiotherapists are all practicing members of the Irish Society of Chartered Physiotherapists (MISCP). The cost of your treatments are tax deductible and covered by all major health insurers.

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