Low back pain is one of the most troublesome and common workplace disorders, with this burden being recognised worldwide¹ ². The majority of lower back pain is non-specific in origin, meaning it is uncommon for these problems to be caused by any specific underlying condition such as infection, arthritis, fracture or cancer². As a Chiropractor, I frequently get to assess, diagnose and manage clients troubled by this burdensome condition.
Suffering from lower back pain? In this article, I’ll be highlighting three important tips for managing your next episode of lower back pain.
1. Understanding is Key
It’s important for me to highlight once again that the majority of lower back pain is rarely attributed to a specific reason. Instead, try to become aware of other factors in your life that can possibly be amplifying and intensifying your pain, such as aggravating movements and postures, excessive muscle tension, long-term stress, heightened anxiety and many others that may be contributing and possibly intensifying your pain experience³.
2. Getting Back to Life
It’s essential to remain active and keep moving on a daily basis while keeping within your tolerance, which will increase gradually. Physical movement is simple, effective and a potent pain relieving strategy that you have at your exposure⁴. When taking the first steps after an episode of lower back pain, it’s always a good idea to slowly and gradually get back to the activities that matter most to you, whether that be running, playing golf or even being active with the kids. Start with what you can manage at this very moment, no matter how big or small it may be.
3. Harness the Power of Exercise
I have to admit I am a little biased, but the research tends to agree with me on this one: Resistance or strength exercise has been shown to have a positive effect on pain levels, in people dealing with low back pain. Strength exercise is commonly performed in a gym environment, but don’t let that discourage you as it can also be performed at home or outdoors. Strength exercise offers a plethora of additional health benefits, from improved bone density, improving muscular strength and decreasing overuse-type injuries. So if you haven’t tried it before, it comes strongly recommended by myself!
I hope you found these tips helpful. If you find yourself struggling with the management of your low back pain, come find me or book an appointment with one of our efficient therapists at Pinnacle Health Group. We’ll help you along your road to recovery.
1. Blanchette et al. (2016). Effectiveness and economic evaluation of chiropractic care for the treatment of low back pain; a systematic review of pragmatic studies. PLOS
2. Chou et al. (2018). The global spine care initiative; applying evidence-based guidelines on the non-invasive management of back and neck pain to low and middle-income communities. Euro Spi J
3. Bunzli et al. (2016). Patient perspectives on participation in cognitive functional therapy for chronic low back pain. Physical Therapy; 96:9
4. Loras et al. (2015). Medical exercise therapy for treating musculoskeletal pain: a narrative review of results from randomized controlled trials with a theoretical perspective. Physiother Res Int; 20(3): 182-90
5. Searle et al. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation; 29:12, 1155-1167