Taking Care of Aches and Pains

There are lots of aches and pains many of us have to deal with on a day-to-day basis . Whether your pain has just come on or you’ve lived with it for years, these tried and tested self-help steps can help bring you relief. Just click on the category in the menu below to go straight to that section.

These are just some of the most common aches and pains. If you need advice on dealing with another area of your body check out the NHS A-Z of Conditions. The NHS website also has some great tips on how to deal with pain generally in its online article 10 ways to reduce pain.

Keep all medicines locked away and out of reach from children e.g. in a locked drawer, medication box or cabinet.

Back Pain

Back pain is very common and usually improves within a few weeks or months. In most cases the pain is not caused by anything serious and will usually get better over time.

Pain in the lower back (lumbago) is particularly common, although it can be felt anywhere along the spine, from the neck down to the hips.

Tips which may help reduce back pain and speed up recovery:

  • Stay active and try to continue daily activities – this is very important as resting for long periods is likely to make the pain worse.
  • Try exercises and stretches for back pain. Activities such as walking, swimming, yoga and pilates may also be helpful.
  • Take anti-inflammatory painkillers, such as ibuprofen. Check the medicine is safe for you and ask a pharmacist if you’re not sure.
  • Use hot or cold compression packs for short-term relief – you can buy these from a pharmacy, or using a hot water bottle or a bag of frozen vegetables or ice wrapped in a cloth or towel will work just as well.

It’s a good idea to get help if:

  • The pain does not start to improve within a few weeks.
  • The pain stops you doing your day-to-day activities.
  • The pain is very severe or gets worse over time.
  • You’re worried about the pain or struggling to cope.

If you see a GP they will ask about your symptoms, examine your back and discuss possible treatments.

They may refer you to a specialist doctor or a physiotherapist for further help.

Alternatively, you may want to consider contacting a physiotherapist directly. Some NHS physiotherapists accept appointments without a doctor’s referral, or you could choose to pay for private treatment. Read more about how to get access to physiotherapy.

Preventing back pain

It’s difficult to prevent back pain, but the following tips may help reduce your risk:

  • Do regular back exercises and stretches – a GP or physiotherapist may be able to advise you about exercises to try.
  • Stay active – doing regular exercise can help keep your back strong. Adults are advised to do at least 150 minutes of exercise a week.
  • Lose weight through a combination of a healthy diet and regular exercise if you’re overweight – being overweight can increase your risk of developing back pain.
  • Avoid sitting for long periods.
  • Take care when lifting.
  • Check your posture when sitting, using computers or tablets and watching television.
  • Ensure the mattress on your bed supports you properly.

Breast Pain

There are many reasons breasts can be painful. Breast pain by itself is unlikely to be a symptom of cancer. It is usually linked to periods.

Symptoms of breast pain caused by periods:

  • Dull, heavy or aching pain – from mild to very bad
  • Pain that begins up to 2 weeks before a period, gets worse and then goes away when the period ends
  • Usually (but not always) affects both breasts and sometimes pain spreads to the armpit

How to ease the pain yourself:

  • Take paracetamol or ibuprofen, or rub painkilling gel on your breasts.
  • Wear a properly fitted bra during the day and a soft bra to sleep in.

Breast pain not linked to periods

Sometimes breast pain is caused by:

  • Injuries or sprains to the neck, shoulder or back – these can also be felt as breast pain.
  • Medicines like the contraceptive pill and some anti-depressants – check the side effects in the packet’s information leaflet.
  • Conditions like mastitis or a breast abscess – these can cause breast pain along with other symptoms.
  • Pregnancy – breast pain can be an early sign.

Hormone changes during the menopause can cause breast pain.

Once the menopause is over (you’ve had 12 months without a period), the pain should not return.

When to seek professional help

See a GP if:

  • It’s not improving or painkillers are not helping.
  • You have a very high temperature or feel hot and shivery.
  • Any part of your breast is red, hot or swollen.
  • There’s a history of breast cancer in your family.
  • You have any signs of pregnancy – you could do a pregnancy test first.

Ask your GP for an urgent appointment or contact NHS 111 if:

  • There’s a hard lump in your breast that does not move around.
  • You get nipple discharge, which may be streaked with blood.
  • One or both breasts change shape.
  • The skin on your breast is dimpled (like orange peel).
  • You have a rash on or around your nipple, or the nipple has sunk into your breast.

These can be signs of something more serious.

If you call 111, the trained adviser will tell you what to do. They can arrange a phone call from a nurse or doctor if you need one. Go to 111.nhs.uk or call 111.

Chest Pain

Common causes of chest pain

Chest pain has many different causes. In most cases, chest pain is not caused by a heart problem.

Your symptoms might give you an idea of the cause. Don’t self-diagnose – see a GP if you’re worried.

Heart problems which cause chest pain

Some heart problems can cause chest pain. The most common ones include:

  • Pericarditis – which usually causes a sudden, sharp, stabbing pain that gets worse when you breathe deeply or lie down.
  • Angina or a heart attack – these have similar symptoms, but a heart attack is life-threatening.

You’re more likely to have heart problems if you’re older or know you’re at risk of coronary heart disease.  For example, if you:

Chest pain has many different causes. In most cases, chest pain is not caused by a heart problem. Your symptoms might give you an idea of the cause. Don’t self-diagnose – see a GP if you’re worried. Read our quick reference guide to possible causes of chest pain and click the links below to find out more about each one:

Chest Pain Symptoms and Possible Causes

Chest pain symptoms Possible cause
Starts after eating, bringing up food or bitter tasting fluids, feeling full and bloated  heartburn or indigestion
Starts after chest injury or chest exercise, feels better when resting   chest sprain or strain
Triggered by worries or a stressful situation, heartbeat gets faster, sweating, dizziness  anxiety or panic attack
Gets worse when you breathe in and out, coughing up yellow or green mucus, high temperature  chest infection or pneumonia
Tingling feeling on skin, skin rash appears that turns into blisters  shingles

When to seek professional help

See a GP if:

  • You have chest pain that comes and goes.
  • You have chest pain that goes away quickly but you’re still worried.

It’s important to get medical advice to make sure it’s nothing serious.

Call 999 or visit the Emergency Department if:

You have sudden chest pain that:

  • Spreads to your arms, back, neck or jaw.
  • Makes your chest feel tight or heavy.
  • Also started with shortness of breath, sweating and feeling or being sick.
  • Lasts more than 15 minutes.

You could be having a heart attack. Call 999 immediately as you may need immediate treatment in hospital.

Earache

Earache and ear pain is common, particularly in young children. It can be painful, but is not usually a sign of anything serious. Most earaches in children are caused by an ear infection, which usually start to improve after a few days.

Earache and pain can be caused by many things, but sometimes it’s not known by what. Here are some of the most common causes:

Causes of earache and pain

Knee Symptoms Possible cause
Ear pain with toothache Children teethingdental abscess
Ear pain with change in hearing Glue earearwax build-up, a stuck object, perforated eardrum
Ear pain with pain when swallowing Sore throattonsillitis, quinsy (a complication of tonsillitis)
Ear pain with a fever Ear infectionflucold

Do

Don't

Use painkillers, such as paracetamol or ibuprofen (children under 16 should not take aspirin).

Place a warm or cold flannel on the ear.

  • Do not put anything inside your ear, such as cotton buds.

  • Do not try to remove earwax.

  • Do not let water get inside your ear.

When and how to get professional help

See a GP if you:

  • Have earache for more than 3 days.
  • Keep getting earache.

A pharmacist can also help with earaches

A pharmacist might be able to tell you:

  • What you can do to treat earache yourself.
  • If you can buy anything to help (for example, eardrops).
  • If you need to see a GP.

Ask for an urgent GP appointment or get help from NHS 111 if:

You or your child have earache and have:

  • Become generally unwell.
  • A very high temperature or feel hot and shivery.
  • Swelling around the ear.
  • Fluid coming from the ear.
  • Hearing loss or a change in hearing.
  • Something stuck in the ear.
  • Your child is under 2 and has earache in both ears.

NHS 111 will tell you what to do. They can tell you the right place to get help if you need to see someone.

Go to 111.nhs.uk or call 111.

Spotting earache in babies and young children

A young child might have earache if they:

  • Rub or pull their ear.
  • Do not react to some sounds.
  • Have a temperature of 38C or above.
  • Are irritable or restless.
  • Are off their food.
  • Keep losing their balance.

Knee Pain

Common causes of knee pain

Knee pain can be a symptom of many different conditions and can often be treated at home. You should start to feel better in a few days. Call 111 if the pain is very bad.

This information might give you an idea of what the cause might be. But do not self-diagnose – call 111 if you’re worried.

Knee Pain After An Injury

Knee Symptoms Possible cause
Pain after overstretching, overusing or twisting, often during exercise Sprains and strains
Pain between your kneecap and shin, often caused by repetitive running or jumping Tendonitis
Unstable, gives way when you try to stand, unable to straighten, may hear a popping sound during injury Torn ligament, tendon or meniscus, cartilage damage
Teenagers and young adults with pain and swelling below kneecap Osgood-Schlatter’s disease
Kneecap changes shape after a collision or sudden change in direction Dislocated kneecap

Knee Pain With No Obvious Injury

Knee Symptoms Possible cause
Pain and stiffness in both knees, mild swelling, more common in older people Osteoarthritis
Warm and red, kneeling or bending makes pain and swelling worse Bursitis
Swelling, warmth, bruising, more likely while taking anticoagulants Bleeding in the joint
Hot and red, sudden attacks of very bad pain Gout or septic arthritis

How to ease knee pain and swelling

Try these things first:

  • Put as little weight as possible on your knee – for example, avoid standing for a long time.
  • Use an ice pack (or bag of frozen peas wrapped in a tea towel) on your knee for up to 20 minutes every two to three hours.
  • Take paracetamol.

When and how to get professional help

See a GP if:

  • Knee pain does not improve within a few weeks.
  • Your knee locks, painfully clicks or gives way – painless clicking is normal.

Get advice from NHS 111 now if:

  • Your knee is very painful.
  • You cannot move your knee or put any weight on it.
  • Your knee is badly swollen or has changed shape.
  • You have a very high temperature, feel hot and shivery, and have redness or heat around your knee – this can be a sign of infection.

NHS 111 will tell you what to do. They can tell you the right place to get help if you need to see someone.

Go to 111.nhs.uk or call 111.

Headaches

What can cause headaches?

Most headaches go away on their own and are not a sign of something more serious. Headaches can last between 30 minutes and several hours.

The most common reasons are:

  • Having a cold or flu.
  • Stress.
  • Drinking too much alcohol.
  • Bad posture.
  • Eyesight problems.
  • Not eating regular meals.
  • Not drinking enough fluids (dehydration).
  • Taking too many painkillers.
  • Having your period or during menopause.

Do

  • Drink plenty of water.

  • Get plenty of rest if you have a cold or the flu.

  • Try to relax – stress can make headaches worse.

  • Take paracetamol or ibuprofen.

  • Try to stay at home and avoid contact with other people if you have a high temperature or you do not feel well enough to do your normal activities.

Don't

  • Do not drink alcohol.

  • Do not skip meals (even if you might not feel like eating anything).

  • Do not sleep more than you usually would – it can make the headache worse.

  • Do not strain your eyes for a long time – for example, by looking at a screen.

When and how to get professional help

See a GP if:

  • Your headache keeps coming back.
  • Painkillers do not help and your headache gets worse.
  • You have a bad throbbing pain at the front or side of your head – it could be a migraine or, more rarely, a cluster headache.
  • You feel sick, vomit and find light or noise painful.

Get an urgent GP appointment or call 111 if:

You or your child has a severe headache and:

  • Jaw pain when eating.
  • Blurred or double vision.
  • A sore scalp.
  • Other symptoms, such as numbness or weakness in the arms or legs.

Also get an urgent GP appointment or call 111 if your child is under 12 and has any one of the following:

  • A headache that wakes them at night.
  • A headache when they wake up in the morning.
  • A headache that gets progressively worse.
  • A headache triggered or made worse by coughing, sneezing or bending down.
  • A headache with vomiting.
  • A headache with a squint (where the eyes point in different directions) or an inability to look upward.

You can call 111 or get help from 111 online.

 Call 999 or go to the Emergency Department if you or your child:

  • Has a head injury – for example, from a fall or accident.
  • Has a headache that came on suddenly and is extremely painful.
  • Has an extremely painful headache and:
    • Sudden problems speaking or remembering things.
    • A loss of vision.
    • Feels drowsy or confused.
    • Has a very high temperature and symptoms of meningitis.
    • The white part of the eye is red.

Also call 999 or go to the Emergency Department if your child is under 12 and has any one of the following:

  • A headache with vision problems or difficulty speaking, swallowing, balancing or walking
  • A headache with drowsiness or a persistent lack of energy
  • A headache that starts within five days of a head injury

Neck

The most common causes of neck pain are:

  • The neck becoming locked in an awkward position while sleeping.
  • Bad posture – for example, when sitting at a desk for a long time.
  • A pinched nerve.
  • An injury – for example, whiplash from a traffic accident or fall.

Most neck pain only lasts a few weeks. There are things you can do yourself to ease it, but see a GP if it does not go away.

How to ease neck pain yourself

Do

Don't

  • Take paracetamol or ibuprofen – or use ibuprofen gel on your neck.

  • Use a low, firm pillow.

  • Put heat or cold packs on your neck.

  • Try neck exercises.

  • Do not wear a neck collar – it’s better to keep your neck moving (unless a doctor tells you not to).

  • Do not do anything that could be dangerous because you cannot move your neck – for example, driving or cycling.

How you can prevent neck pain

Do

Don't

  • When sleeping, make sure your head is the same height as the rest of your body.

  • Have a firm mattress.

  • Sit upright – roll your shoulders back gently and bring your neck back.

  • Do not keep your neck in the same position for a long time – for example, when sitting at a desk.

  • Do not sleep on your front.

  • Do not twist your neck when you’re in bed.

See a GP if...

  • Pain or stiffness does not go away after a few weeks.
  • Painkillers like paracetamol or ibuprofen have not worked.
  • You’re worried about the pain.
  • You have other symptoms, like pins and needles or a cold arm – this could be something more serious.

Stomach

Most stomach aches are not anything serious and will go away after a few days. Below are some common types of stomach ache and what may be causing them. But see a GP if you’re unsure and worried.

Common Causes of Stomach Ache

Type of Stomach Ache Possible Conditon
Feeling bloated, farting a lot  trapped wind
Feeling full and bloated after eating, heartburn, feeling sick  indigestion
Cannot poo  constipation
Watery poo, feeling sick, vomiting  diarrhoea or food poisoning

Common Causes of Stomach Ache

Type of Stomach Ache Possible Conditon
Pain and cramps when you have your period  period pain
Sudden pain in the lower right-hand side  gallstones
Ongoing cramps, bloating, diarrhoea, constipation  irritable bowel syndrome (IBS)
Bad ongoing pain that can go down to your groin, nausea, pain when peeing  diarrhoea or food poisoning
 Severe pain that lasts for hours in the centre of your tummy or just under the ribs on the right-hand side  gallstones

When to seek professional help

See a GP if:

  • The pain gets much worse quickly.
  • The pain or bloating will not go away or keeps coming back.
  • You have stomach pain and problems with swallowing food.
  • You’re losing weight without trying to.
  • You suddenly pee more often or less often.
  • Peeing is suddenly painful.
  • You bleed from your bottom or vagina, or have abnormal discharge from your vagina.
  • Your diarrhoea does not go away after a few days.

Call 999 or go to the Emergency Department if:

  • Your stomach ache came on very suddenly or is severe.
  • It hurts when you touch your stomach.
  • You’re vomiting blood or your vomit looks like ground coffee.
  • Your poo is bloody or black and sticky and extremely smelly.
  • You cannot pee.
  • You cannot poo or fart.
  • You cannot breathe.
  • You have chest pain.
  • You’re diabetic and vomiting.
  • Someone has collapsed.