Most people give back pain the same treatment plan: complain while standing up, move carefully for two days and hope it disappears before anyone suggests an appointment.

That approach is understandable. It is also where people can get stuck.

Some back pain settles with sensible movement and time.

Some needs proper assessment. A small number of symptoms need urgent help.

So what should you do when your back starts objecting to ordinary life?

START WITH THE ORDINARY VERSION

Picture a familiar Norfolk scene: you lift a full laundry basket, spend an afternoon gardening or sit too long in the car, then feel a sharp twinge when you stand up.

Your lower back is sore, movement is uncomfortable and you are tempted to stay completely still.

For many straightforward episodes, the NHS says back pain improves within a few weeks.

The useful response is usually not total bed rest.

Try to stay active and continue with ordinary daily activities as far as you can.

Change position regularly and avoid spending long periods in bed.

That does not mean forcing yourself through severe pain or pretending nothing is wrong.

It means keeping movement gentle and manageable: a short walk, light household tasks or the stretches recommended by a trusted health professional.

If an exercise makes the pain worse, stop and seek advice.

Heat may help with stiffness or muscle spasms, while an ice pack wrapped in a tea towel may help with pain and swelling.

If you are considering painkillers, ask a pharmacist or GP what is suitable for you.

Medicines are not right for everyone, particularly if you have other health conditions or take other medicines.

THE FIVE-MINUTE QUESTION LIST

Before deciding to wait it out, ask yourself:

• Did the pain begin after a serious accident?

• Is it stopping me from managing normal day-to-day activities?

• Is it severe, getting worse quickly or starting suddenly?

• Do I feel hot, cold, shivery or generally unwell?

• Have I lost weight without trying?

• Is there a lump, swelling or change in the shape of my back?

• Is it worse at night, or does it hurt more when I cough, sneeze or use the toilet?

• Is the pain coming from the upper back, between the shoulders, rather than the lower back?

These questions do not diagnose the cause. They help you decide whether self-care is still sensible or whether it is time to speak to a professional.

WHEN TO BOOK ADVICE

Contact your GP if the pain has not improved after treating it at home for a few weeks, if it keeps interfering with everyday life, or if you are worried and struggling to cope.

In many areas, NHS community musculoskeletal services may also offer help with back and joint problems without a GP referral.

Ask for an urgent GP appointment or contact NHS 111 if the pain is severe and starts suddenly, is getting worse quickly, or comes with feeling feverish, shivery or generally unwell.

The key point is that “wait and see” should have a limit. If you are still avoiding work, sleep, driving, shopping or basic movement after several weeks, get advice rather than repeatedly resetting the clock.

THE WARNING SIGNS THAT MEAN URGENT ACTION

Call 999 or go to A&E if back pain comes with any of the following:

• pain, tingling, weakness or numbness in both legs

• loss of feeling around the genitals or anus

• new difficulty peeing, or loss of control of your bladder or bowels

• a change in how your genitals feel during sex, including being unable to get or keep an erection or being unable to orgasm

• chest pain

• back pain that began after a serious accident, such as a road collision

These symptoms are not a reason to wait for a convenient appointment.

If you need emergency help, do not drive yourself to A&E; ask someone else to take you or call 999 for an ambulance.

THE SIMPLE RULE

If your back is sore but gradually becoming easier, gentle movement and sensible self-care may be a reasonable starting point.

If it is not improving, is limiting your life or is accompanied by feeling unwell, seek professional advice.

If there are changes to your bladder or bowels, numbness around your bottom or genitals, symptoms in both legs, chest pain or a serious injury, treat it as urgent.

Save the questions and warning signs somewhere easy to find.

The useful decision is not always “rest or push through”. Sometimes it is “check now”.

1. Back pain — NHS

Back pain commonly improves within a few weeks; staying active, continuing daily activities, avoiding prolonged bed rest, using heat or ice, seeking pharmacist or GP advice about painkillers, contacting a GP if symptoms persist or affect daily life, using NHS 111 for severe or rapidly worsening symptoms, and seeking emergency help for serious warning signs.

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