Does your lower back pain slow you down??
Back Pain Tips
Low back pain is very common in the population. In fact up to 80% of the population will experience low back pain at some point in their lives.
In most people, lower back pain is benign and represents a simple back sprain
associated with a mechanical loading incident or a ‘pain flare’ associated
with psychosocial or lifestyle stresses.
It is important that you stay active.
Normally the back is very sore for the first 2 days where you may struggle to do what you normally can. After the first few days it is important that you slowly do a little bit more each day.
It is normal for the back to be sore when you start moving it.
Just like after you sprain your ankle, it will be sore when you first start moving it but the movement will help strengthen the back. Increase your activity by a little more time each day. Your physio can give you some gentle mobility exercises for the spine and hips to help get you moving again.
Just because your back is hurting does not mean it is doing more damage.
Back pain does not mean your back is damaged it means that your back is sensitised. Relaxed movement will help reduce the sensitivity and help your back settle.
If you are trying to ‘guard’ your back and are ‘bracing’ your back this will make your back stiffer which will increase the load on the spine and make it feel worse. Practise taking long slow deep breaths with your diaphragm into the bottom of your lungs and ribs.
There is growing evidence that factors such as sleep disturbance, sustained high stress levels, depressed mood and anxiety are strong predictors of low back pain
SO if you are experiencing back pain look ‘outside the back’
– Get a good night sleep
– Manage your stress levels (either at home or work)
– Seek help if your mood is different or changing and you think you may be depressed or anxious
See an expert
Physiotherapists help people with back pain every day. If you are worried that your back is not settling and it is stopping you from being able to enjoy your life it is important that you speak to see a physiotherapist so you can get back to living your life in full!
This article was written using the article listed below and is available on the following physio website http://physiodevelopment.com/acute-low-back-pain-management-guidelines/