About Low Back Pain
Low back pain is exactly what it sounds like - discomfort or pain in the lower back area, which can sometimes spread to the hips and buttocks. Issues in the lower back can also lead weakness, numbness, and tingling in the legs, known as sciatica.
What causes it?
Lower back pain can stem from various structures, such as muscles, joints, nerves, and the discs that cushion the spine. Pinpointing the exact cause of the pain can be tricky, but the good news is that most lower back pain isn't severe and typically improves within 6 to 12 weeks. A physiotherapist, osteopath or GP will be able to diagnose the cause of your back pain and which structures are affected.
Back pain often results from sudden incidents (like trying to lift something heavy when gardening) or prolonged stress on the lower spine (such as repetitive tasks or long periods of sitting). Factors like genetics, past injuries, and overall fitness can affect your likelihood of developing lower back pain. If you're dealing with acute/new lower back pain, frequent flare-ups, or ongoing discomfort, physiotherapy can help identify the cause and provide relief.
Self-help tips for lower back pain
Lower back pain is very common and it's often manageable and preventable with simple steps.
If you have a sudden episode of lower back pain:
- Keep moving: Stay as active as possible. There's no right or wrong way to sit, stand, or lie down - find what's comfortable for you and change positions every 30 minutes.
- Ice or heat: Apply ice or heat to your back, depending on which feels better. Some people find relief by alternating between the two every 2 minutes for a total of 5 cycles.
- Gentle exercises and stretches: Some discomfort is normal, but avoid activities that significantly worsen your pain.
If you have chronic lower back pain or frequent episodes:
- Gentle exercise: Activities like Hatha yoga or Pilates can improve mobility and core strength.
- Move regularly: If you have a sedentary job or lifestyle, aim to change positions (e.g., from sitting to standing) every 30 minutes or take short, brisk walks during breaks. Regular movement helps prevent stiffness and deconditioning.
- Self-massage: Often, back pain is due to tight muscles. Using a massage gun, tennis ball, or foam roller on your lower back and upper glutes for up to 3 minutes at a time can provide relief.
If you would like more personalised advice to help manage or overcome your lower back pain book an appointment with Physiotherapist Claire.
