Understanding and Managing Low Back Pain

 

Low back pain is an incredibly common issue that affects around 80% of people at some point in their lives. Whether you’ve experienced it yourself or know someone who has, it’s clear that back pain can be both severe and quite frightening. However, it’s important to remember that in most cases, low back pain is not a sign of serious spinal damage.

What Causes Low Back Pain?

The risk factors for developing low back pain are varied and often interrelated. Here are some key contributors:

• Physical Exertion: Activities that involve heavy lifting or sudden movements, especially when you’re fatigued, can strain your back.
• Smoking: Nicotine restricts blood flow to the discs in your spine, which can lead to degeneration and pain.
• Obesity: Carrying extra weight strains your spine and lower back muscles.
• Stress and Depression: Psychological factors can manifest physically, and chronic stress or depression can exacerbate pain.

Understanding these risk factors can help you take proactive steps to manage and prevent low back pain.

How to Manage Low Back Pain

Most instances of low back pain resolve with manual therapy treatments, specific exercises, and keeping active. Here are some effective strategies to manage and alleviate low back pain:

1. Manual Therapy

Techniques such as massage, spinal manipulation, and mobilisation can provide immediate relief by reducing muscle tension and improving blood flow to the affected area.

2. Exercise

Specific exercises aimed at strengthening core muscles and improving flexibility can make a significant difference. Pilates and yoga are excellent options for building a strong, flexible spine.

3. Stay Active

It might be tempting to rest and avoid movement when you’re in pain, but staying active is crucial. Gentle activities like walking, swimming, or cycling can help keep your muscles strong and flexible.

4. Educate Yourself

Understanding your condition can empower you to manage it more effectively. Research shows that those undertaking education programmes alongside physical activity experience better outcomes.

5. Assess Individual Factors

Every case of low back pain is unique, so a thorough assessment of your circumstances is essential. This personalised approach ensures that the treatment plan is tailored to your specific needs.

Preventing Recurrence

Approximately 70% of people will experience a recurrence of low back pain within 12 months after an acute episode. However, there’s good news. A recent trial published by Pocovi et al in The Lancet (2024) demonstrated a significant decrease in back pain recurrence among participants who undertook a progressive walking and education programme. This is yet another reason to maintain your physical activity!

Conclusion

Low back pain is a widespread issue, but with the right approach, it can be managed effectively. By understanding the causes, staying active, and seeking personalised treatment, you can significantly reduce the impact of low back pain on your life. Remember, your health is a lifelong journey, and every step you take towards staying active and informed is a step towards a pain-free future.

If you’re struggling with low back pain and need management guidance, we’re here to help. Our dedicated team of experts is ready to support you on your path to recovery.

Contact our reception staff today to schedule an appointment by calling 9078-8434, or book online at www.malvernphysio.com.au.

Written by Alisa McLachlan

Specialist Musculoskeletal Physiotherapist (as awarded by the Australian College of Physiotherapy 2019)

*In November 2023, Alisa attended the International World Congress on Low Back and Pelvic Pain, an event that occurs every three years. This interdisciplinary gathering brings together researchers and clinicians dedicated to addressing low back and pelvic pain. It provided an excellent opportunity to hear from leading experts in the field about their latest findings and research directions.

Moreover, the congress facilitated networking with clinicians from around the globe, particularly those from Scandinavia and America, allowing for exchanging ideas and insights.

She left the event with a reinforced understanding of research in this area and a renewed optimism for new treatments addressing the complexities of persistent back pain.

Published July 26, 2024