How to treat back pain

It can be difficult to pinpoint one exact cause for back pain. It’s sometimes the result of your lifestyle, general health factors, or from physical strain. There are lots of physical and psychological triggers that can affect it, even work stress or life events.

Modern life often means spending a lot of time sitting down, especially if you work a desk job. And unfortunately, sitting for long periods of time can weaken your body. That leaves the back to bear the brunt of your upper-body weight by itself – which leads to poor posture and back pain.

But whether you’ve injured your spine playing a sport or sprained a muscle bending over to pick something up, the pain can be intense.

The good news is that most back pain isn’t caused by anything serious. ^{Footnote [1]} In most cases, back pain improves within a few weeks. And there’s a few ways you can help yourself recover at home. ^{Footnote [2]}

If you’ve hurt your back, your instinct might be to rest, perhaps by staying in bed or laid out on the sofa. But it’s crucial to stay as active as possible. 

Here’s some of the ways you can manage this kind of back pain:^{Footnote [1]}

• Simple pain relief, such as over-the-counter painkillers
• Gentle activities like walking, lights stretches, yoga or pilates
• Heat packs to relieve muscle spasms
• Ice packs to reduce inflammation   

If your pain still isn't improving after trying these, it might be time to seek further help.

Even with these at-home treatments, back pain isn’t something you necessarily want to deal with alone, or risk worsening. There are a few signs to watch out for that mean you might need more urgent care. These include: ^{Footnote [1]}

• If you have pain, tingling, weakness or any numbness in both legs, your genitals, or buttocks
• Your back has changed shape, or you have a lump or swelling in your back
• You’ve lost control of your bladder or bowels, or have difficulty peeing
• Sneezing, coughing, or pooing worsens your pain
• Your chest also hurts
• You have a high temperature
• Or if your pain started after a serious accident 

If you’re experiencing any of these symptoms, you might need an urgent GP appointment or even a trip to A&E. 

Otherwise, you might have a range of options that could help you with back pain with Aviva Health Insurance.

Our Health insurance can help you avoid wait times and see someone quickly. Together, you and your primary care physician can figure out what kind of treatment could help you get you back to your regular activities, pain-free.

If your back pain hasn’t improved with self-help over a couple of weeks, is getting worse, or if it’s putting that camping or ski trip in jeopardy, a physiotherapist could help.

Physiotherapy is a highly recommended route to improving back pain. Physios are experts in managing back pain, as well as dealing with weaknesses, imbalances, and lack of mobility in the body. They can help to offer advice, education, exercise and rehabilitation to support recovery.

With Aviva Health Insurance, you could be covered for physiotherapy, depending on your policy. With the choice of either face-to-face or virtual treatment, it gives you the flexibility to fit your treatment around your life. So, you don’t have to make the journey down the high street if you don’t have time.

How you could get help with Aviva Health

If you’re insured with us, there’s a range of services you might have access to, depending on your policy. Whether you’re covered by an individual policy or insured through your employer, we offer various ways you can get help with your health. And if your treatment is covered on your policy, we’ll take care of the cost – so you can focus on feeling better. 

You have access to our Aviva Digital GP* service. With this service, you can book appointments 24/7. Once you’ve discussed your symptoms with the GP, they’ll be able to determine whether you need a referral to a specialist.

Check what’s covered on your policy and find out more about making a claim on individual health insurance. 

*This service is non-contractual and can be withdrawn by Aviva at any time.

If you've tried other methods and your back pain still hasn't improved, you could be recommended for surgery. 

If you're insured with us, you might have access to our spine treatment network. That’s our specially selected group of experts offering quality treatment for the spine – at no extra cost and with two years of aftercare included.  

In some cases, specialists may recommend some diagnostic imaging tests, usually an MRI scan^. It’s important to remember that findings from diagnostic back imaging don’t always match symptoms, and the specialist may well conclude that surgery isn’t appropriate. 

Even with surgery, there’s no guarantee of success. So, it’s not something specialists, or any healthcare professionals guiding you through your treatment pathway, take lightly. 

^ Policy limits and conditions for surgery may depend on the cover in place. Treatment through the Aviva spine network won't impact any out-patient benefit limits, we'll provide two years of after care, and we'll settle eligible bills in full with the treatment provider.

Staying active and regular exercise can be the best path to avoiding back pain. The NHS recommends 150 minutes of exercise a week ^{Footnote [3]}, some of which should ideally be brisk walking. 

Here’s some things to think about that could help you avoid hurting your back:

• If you work a desk job, check your posture and take regular standing breaks ^{Footnote [4]} 
• Try and add core strengthening exercises to your routine ^{Footnote [5]} 
• If you’re lifting objects or moving furniture around, make sure you’re doing it safely ^{Footnote [4]}  
• When you’re walking, try and pick up the pace to make it a brisk walk ^{Footnote [4]}
• Make space in the day for regular back stretches^{Footnote [1]}

Whether it’s the school run or work commitments, we know making time for a brisk walk can seem out of reach. But without exercise to keep your muscles strong and flexible, you’re more likely to strain your back, even when doing something as simple as bending.