Lower Back Pain in Nigeria: Safe Relief, Smart Movement, and Red Flags

Reviewed by: Amela Pharmacy team, Uyo Last updated: 3 Feb 2026

You stand up after a long ride in traffic and your lower back protests. Not a dramatic scream, just that sharp “ah‑ah” that makes you pause.

We see this a lot at the counter. Someone pops in after a market run, clutching their waist, saying they lifted a bag of rice “just once.” Another person says their back started aching after hours at the laptop and a sudden NEPA blackout that meant no fan, no stretch, just stiff sitting.

Most lower back pain is mechanical — strain from muscles, joints, or posture — and often settles with simple care. The key is to ease pain while keeping your back moving, not frozen.

Start with smart, simple relief

Think of relief in layers: calm the pain, stay gently active, and avoid anything that keeps your back locked in one position.

Here’s a practical first‑steps checklist you can use today:

• Take short walking breaks every 30–60 minutes, even if it’s just around the living room.
• Use cold packs for the first day or two after a strain, then switch to heat if it feels better.
• Keep a small towel between your skin and any ice/heat source.
• Change positions often — sitting, standing, and lying flat with a pillow under your knees can help.
• Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees.
• Avoid total bed rest; it can slow recovery.

If the pain started after lifting or a sudden twist, ice can help at first. If it’s more of a stiff, tight feeling after long sitting, heat can feel soothing. Your body will usually tell you which works better.

Pain medicine: what’s safe to try (and when to pause)

Over‑the‑counter pain relief can help you move more comfortably, which often helps recovery. Two common options are paracetamol and ibuprofen.

General tips that reduce risk:

• Use the smallest dose that helps, for the shortest time you need it.
• Follow the pack instructions exactly. Don’t “top up” early.
• Do not combine two products that both contain paracetamol.
• If you have a long‑term condition or take regular meds, ask a pharmacist before choosing a painkiller.

Ibuprofen (and other anti‑inflammatory medicines) can be useful when pain feels inflammatory or swollen, but it isn’t safe for everyone. You should check first if you have stomach ulcers, kidney problems, asthma, are pregnant, or take blood‑thinning medicines. Paracetamol is often safer for many people, but it still needs careful dosing, especially if you have liver problems or drink alcohol often.

Not sure what fits you? Ask. That two‑minute conversation can prevent a big mistake.

Gentle movement beats stiffness

It’s tempting to “hold your back still” after a bad day. But your back heals better with light movement. The goal is to stay active without provoking sharp pain.

Try this simple movement rhythm:

• Short walks throughout the day (even inside the house).
• Gentle stretches for hips and lower back, once or twice daily.
• Sit with your back supported and feet flat, not perched on the edge of a chair.

If your job involves sitting for long hours, set a phone alarm every 45 minutes. Stand, stretch your arms, do a slow back bend or hip stretch, then sit again.

Everyday triggers to watch for (and adjust)

Some small tweaks prevent repeat flare‑ups:

• When lifting, bend at the knees, keep the load close, and avoid twisting.
• If you’re riding okada or keke often, add a small cushion or folded cloth for lower back support.
• Carry loads in two smaller bags instead of one heavy bag on one side.
• Stay hydrated; stiff muscles feel worse when you’re dehydrated.

These are small, boring changes — and they work.

When to seek urgent help

Most back pain improves within a few weeks. But some signs need urgent medical care. Please seek help immediately if you have back pain with any of the following:

• New numbness around the groin, anus, or inner thighs.
• Sudden loss of bladder or bowel control.
• Weakness in both legs or trouble walking.
• Severe pain after a major fall or accident.
• Fever, unexplained weight loss, or pain that wakes you at night.

Don’t wait these ones out. Get assessed quickly.

When to see a pharmacist or clinic (not urgent, but important)

Make a plan to speak with a pharmacist or clinician if:

• Pain is not improving after 2–3 weeks of self‑care.
• Pain keeps returning and interrupts work or sleep.
• You need painkillers every day just to function.

A quick review can spot patterns, adjust medicines safely, or refer you for physiotherapy if needed.

A tiny, realistic expectation

Most people don’t feel “100%” after three days. But you should notice small improvements week by week. Think: slightly easier to get up, slightly less stiffness, a little more movement without the wince.

That’s progress.

Short disclaimer

This article is for general health education and does not replace personal medical advice. For persistent pain, new symptoms, or medicine questions, please seek professional care.

Sources & further reading

• NHS: About paracetamol for adults
• NHS: Ibuprofen for adults (how and when to take)
• NHS Inform: Back problems
• Cambridge University Hospitals NHS: Back pain

Take it steady, keep moving, and get help early if things feel off.