What Can You Do about Lower Back Pain?

Lower back pain (LBP) is everywhere. What can you do about it? Well, quite a lot actually, according to our resident Physiotherapist, Mark Parkhouse.

We all know someone who has had or is suffering from LBP. And it’s true, LBP is the most common musculoskeletal complaint globally. In fact, it’s the leading cause of reduced activity and absenteeism from work. At some point most of us will experience LBP (50-80% chance in a lifetime) so actually it’s often less common to find someone who hasn’t had it.

But what is it and why is it so prevalent? There are many theories, but essentially our lower back, or lumbar spine, is a very hard-working part of our body, enduring high levels of stress and strain every day. Taking this into account then, it’s hardly a surprise that every now and then it does a little more than it can tolerate and becomes painful. Fortunately, 98% of LBP is nothing more than a strain and will resolve, often without any need for treatment.

So what do I do if I get LBP? First of all, don’t panic. Remember, it’s very common. In the first few days avoid aggravating activities where you can. Use pain medication appropriately, as outlined by the instructions. After that, try to remain as active as you can within your limits and modify activity rather than stop it all together. Research shows prolonged bed rest and continued avoidance of activity leads to higher levels of pain, greater disability, poorer recovery and greater absenteeism from work. As you recover more, return steadily to all your previous activities as your symptoms allow.

Below are a few tricks to help you avoid - and manage - your LBP.

1. Keep moving

People who are regularly active tend to suffer LBP less and recover better, so engage with regular activity and make sure you enjoy yourself! The key is consistency. Consistency produces the results. Ad hoc activity here and there doesn’t provide the input to create the changes in your body that are needed. Worse still, sudden bursts of activity after sustained periods of inactivity can create an environment for dormant aches and pains to flourish, and this includes recurrent LBP episodes. If you are returning to vigorous exercise after lockdown, ensure you take time and care to allow your body the space it needs to get back up to speed.

2. Channel your inner Jane Fonda

Maintaining a healthy spinal range of motion (ROM) is also important. Movement nourishes the spine, literally. So take your body through its full ROM now and then, through either structured activity or simply through some regular or irregular daily stretches. That’s right, get up out of that chair now and then and: touch your toes, lean back, move side-to-side, twist. Spines are constructed of many joints – more than 32 main articulations. Do you think we would have so many if they weren’t designed to move a lot!

3. Don’t push it too hard

There are many great stories of radical techniques and gadgets that can help LBP or prevent it, but it’s the small things and consistency that actually helps. If you’re still concerned, or your LBP episode hasn’t resolved in 6-8 weeks, talk to a professional.

Mark Parkhouse is a chartered physiotherapist and can be found at Yogaloft where he will happily help you with any queries, injuries or issues you may have.