The hardest lesson I learnt when dealing with my lower back injury was that of patience. My weekly routine of exercise, work and movement in general all went out of the window as I started down the road of recovery, rehab and healing. Not only was this annoying but I was very grumpy too but it made me realise how much we take our health for granted. I’m lucky as three weeks later I’m almost back to normal, doing gentle exercise but will soon be back at the point I was at before my injury.
The fact is that lower back pain is experienced by 60% to 80% of adults during their lives. In cases of acute pain, which is pain that lasts less than three to six months, and assuming there are no red flags, here are some tips for dealing with the symptoms:
- Ice applied to the lower back for 15 minutes, every one to two hours for the first 48 hours can help reduce pain and spasm
- Heat for longer term injuries. Use no more than 10 minutes at a time
- Relative rest for a couple of days and avoid any aggravating activities
- Avoid prolonged periods of driving / sitting
- If you’ve seen your GP take anti-inflammatories as prescribed as they will be more effective
- Modify your daily activities
- Return to your usual daily activities as soon as you can – people recover faster if they return to activities rather than having total bed rest
- Avoid any hands on treatment in the acute phase
- If necessary, change your sleeping position. If you sleep on your back put a pillow under your knees, or if you sleep on your side put a pillow between your knees
There are many advantages in maintaining your existing movement patterns. These can:
- Help reduce feelings of stiffness
- May help reduce reduce the severity, duration and recurrence of lower back pain
- Keep your mood up
- Maintain muscle strength
- Help maintain proprioception in joints
- Promote blood flow to soft tissues, aids lymphatic drainage and tissue repair
- Help you feel in control
Here are some exercises that can not only help ease the discomfort of lower back pain but can also be carried out as part of your self-care maintenance routine. They are mainly isometric exercises, which means the muscle doesn’t change length and these exercises are safe and don’t produce inflammation. To begin your rehab you may find you can only do part of the movement, but tune in to your body, be aware of how it feels when carrying out the exercise, and only go as far as your body lets you.
To make an appointment click on Appointments, call me on 07890 202052 or email tracy@bealigned.co.uk.
Disclaimer: While I make every effort to publish correct information, I am still learning. I double check all my facts and present my own views. I welcome any comments, suggestions, or feedback. By reading the information on my website, you agree not to use it as medical advice to treat any medical condition in either yourself or others. Please refer to your own doctor for any medical issues that you may have. Be Aligned does not take any responsibility for any damages arising outside my practice.