Back pain is common. In fact statistics show that up to 90% of people will experience back pain at some point in their lives. Pain can vary in intensity from acute sharp pain, to a chronic constant dull ache. This can last a couple of days, or become persistent. It can be of gradual onset over a period of time, or happen suddenly due to an incident such as lifting something heavy or awkwardly.
Fortunately, most back pain can be improved with physiotherapy, education and exercise. Lifestyle also has a big influence on back pain, and good habits such as exercising, stretching and posture can also provide relief and help prevent further issues.
5 ways to relieve acute back pain
- Keep moving. Backs don’t like to be still, so it’s important not to restrict your movement too much. Gentle movement is better than lying in bed as this will cause further stiffness. To begin with, try walking around the house for 5 minutes, every 20 minutes. As it becomes more comfortable, increase the time walking.
- Sitting position. Avoid sitting on low, soft couches or similar. Often this will feel comfortable at the time, however if you are suffering from lower back pain, chances are you will be stiff and sore after sitting on the couch for any length of time. A better option is to sit in a supported chair, with a rolled towel across your lower back (lumbar roll). Avoid sitting for more than 20-30minutes at a time.
- Sleep. Healthy sleeping habits and good quality sleep assists with pain. Having little sleep will have a poor effect on concentration, mood and subsequently pain levels. If you are having trouble sleeping due to pain, try placing a pillow between your knees when on your side. If lying on your back, place a pillow under your knees. This will relieve pressure on your lower back.
- Relax. Stress tends to make pain worse. Take the scenario of stubbing your toe. If you’ve had a terrible day or a stressful life event, your stubbed toe provides so much pain that you can hardly walk, in fact you think it may be broken. Yet if you stub your toe at a party, with a group of friends you hop around on the spot for a few minutes while laughing, and the pain settles after 5-10minutes.
- If you have muscle spasm, heat can often help. Placing a heat pack on your lower back for 10minutes 3x/day can help reduce muscular spasm.
Our physiotherapists top 3 exercises for acute back pain
- Lying on your back with your knees bent, feet on the floor. Slowly rock your knees side to side to gently rotate your lower back for 1-2minutes. As comfortable, increase the range of motion of your knees until you can comfortably take your knees all the way out the side.
- Lying on your back, hold on one of your thighs with both hands. Gently bring one knee to your chest. Hold 5-10seconds. Repeat x5 on each leg
- Standing, support your lower back with your hands. Slowly arch back as far as comfortable. Do not push in to pain. Hold 3 seconds. Repeat 10 times
*Please note these exercises may not be suitable for everyone. Your physiotherapist can provide exercises for your individual injury and situation.
Physiotherapy assessment to diagnose your injury as well as treatment such as manual therapy, education and guided exercises can help get on top of your back pain. Don’t put up with it any longer, contact Seville Health today to find out more.