Lower back pain?
Top tips for a faster recovery
3 minutes – 531 words
Keep Moving!
At one time, patients with an acute lower back injury might have been told to rest, most commonly laying in a face up position for as long as possible to rest the injured structures…
We are now more wise, we know that this could actually make the injury worse. The injured structures require gentle movement to increase blood flow and stimulate tissue healing from day one. Resting not only does not aide the healing process but it also promotes a fear of movement (kinesiophobia) which is very detrimental to the healing process.
Make an effort to perform some gentle aerobic exercise each day such as walking or cross training to ease stiffness and pain.
Pain Reducing Strategies
- Ice – Use an ice pack wrapped it in a wet towel. Apply to the injured area for 20 minutes every three hours.
- Heat – Use a hot pack wrapped it in a wet towel. Apply to the injured area for 20 minutes every three hours.
- Self-massage – This can be started 72 hours after the injury occurred, certain tools like tennis balls or foam rollers can be used as an aid. Use some gentle pressure over the muscles of your back and work into sore points. Don’t push this too hard or you will cause a bruise.
- Medication – Some pain relief medications and anti-inflammatories can be helpful. Talk to your doctor or pharmacist for information on pain reducing medications.
Don’t Worry !
Lower back pain can be scary, especially when it’s fairly severe. It’s easy to start wondering if there is any light at the end of the tunnel – which would get anyone down! This is fairly normal. Lower back pain is an extremely common condition, around 84% of people get lower back pain at some point in their lifetime and most bouts resolve within six weeks or so. Worrying about the issue will promote a fear of it and this can develop into fear of movement, which will not aid the healing process.
Most types of back pain come from fairly benign roots. If you are experiencing acute lower back pain then it is to be expected that you will feel some regular discomfort while the problem resolves. Movement and activity are not likely to cause any damage so long as you listen to your body and not push too far past the pain barrier too regularly.
When to see a Professional
Really there is no bad time to see a professional if you are struggling with lower back pain. Whether it be a doctor or a physiotherapist, both will conduct a thorough assessment to rule out anything serious and come up with a diagnosis where treatment can then be started. Although lower back pain is common, that is not to say that it is “normal”. If your lower back pain is recurrent then it is definitely advisable to have it looked at by an appropriate health professional.
Here at Urmston Physio Clinic, we offer a private physiotherapy service where we aim to see you within 48 hours of you contacting us. Our expert team of physios are on hand. No matter how complex your injury or condition might seem, we’re passionate and committed to helping you achieve a full recovery.