80% of the population will suffer with low back pain at least once in their life. Physiotherapy is recommended for the treatment of acute and chronic low back pain. Here at IFSC Physiotherapy & Sports Injury Clinic we offer a variety of treatment approaches (services) to help resolve your symptoms. We also educate and advise our patients on how to manage their symptoms. Here are 5 simple tips for people struggling with low back pain.
1. Keep Moving
Gone are the days when your doctor advises you to take to the bed for 3 weeks. Low back pain often feels worse after long periods of rest, such as sitting for long periods of time. Make sure you move regularly, by taking regular breaks from sitting and going for frequent short walks.
2. Avoid Repetitive Bending
If your pain is worse first thing in the morning, avoid bending (e.g putting on your shoes and socks). Try to do some gentle stretches or walk around the house to loosen up first. Put your foot up on a chair to put on shoes/socks, stand straight when brushing your teeth etc.
3. Sleeping Position
Try to sleep on your side, with a pillow between your knees. Try to avoid turning in bed. Some people find it easier to sleep on a hard floor, when their symptoms are severe. Laying on your back on the floor with your lower legs and feet resting on a chair may give you some relief.
4. Sitting Upright
Sitting is usually the most aggravating activity for people with low back pain. Physiotherapists advise sitting on a hard chair. Try to sit tall, with a good posture. Slouching puts more pressure on your injured back. There are some seating devices you can purchase for your car or work chair, to help improve your posture.
5. Pain Relief
Backs love heat! Use a hot water bottle or single-use heat wraps (while out and about or at work). Painkillers, such as paracetamol or solpadine may relieve your pain. Anti-inflammatories, such a neurofen or ibuprofen, will relieve your back pain if there is an inflammatory process occurring. For stronger prescription medications you should consult your GP.
Implement these 5 tips to help relieve your back pain. If your pain is not improving within 3-5 days of symptom onset then visit our Chartered Physiotherapists at IFSC Physio, for conservative (non-surgical) management.