Acute Lower Back Pain & Myotherapy
There is a likely chance that you will experience some form of lower back pain (LBP) in your life as LBP is one of the world’s leading musculoskeletal complaints, and most LBP is acute; meaning that it may persist up to a period of 12 weeks, the first occurrence usually happening between the ages of 20-40 years old (Casazza, B.A., et al).
Now, there is always the chance that your LBP may resolve on its own over the next few days to few weeks, but it is a good idea to ask for help and advice if the pain does not improve or worsens over the next few weeks, or if the pain stops you from performing your everyday activities.
Who is at risk?
There actions, lifestyles, work, and conditions which may put you at more at risk of developing LBP such as:
Sedentary lifestyle
Obesity
Clerical work
Pregnancy
Traumatic injuries
Anxiety and Depression
Smoking
Backpack overload in children
IMPORTANT
Consult with your doctor immediately if you are experiencing night pain that’s preventing you from sleeping, loss of bladder and bowel control, or numbness & pins and needles down both sides of your hips and legs simultaneously
How to manage your symptoms
During these pandemic times where you may not be able to visit a health professional, here are some things which you can do from home.
Take Medication - analgesics such as paracetamol and ibuprofen
Thermal therapies
Heat pack (hot water bottle wrapped in a tea towel or a wheat bag placed on neck for up to 20 minutes) more likely to be helpful with muscular spasms and if your pain eases throughout the day
Ice pack (a packet of frozen food wrapped in a tea towel or a cold pack placed on the neck for up to 10 minutes) more likely to be helpful with inflammation and swelling
Keep mobile - prolonged sitting or rest may cause the pain to worsen, people who are active are more likely to recover quickly
What exercises can you do on day one?
While there is no magic cure all for LBP, these gentle exercises are designed to not aggravate your pain while also providing some relief and setting you up to return to normal function.
GENTLE ROCKING
Lying on your back with your knees bent, gently rocking the knees side to side
SINGLE KNEE TO CHEST
Lying on your back with one knee bent, bring the other knee to chest and alternate
WALKING
It is such a simple activity but walking for short distances can help keep you functioning well. Limit the amount of walking you do and always monitor your symptoms. A little bit of discomfort is normal but excessive pain for hours following is in appropriate and likely needs assessing.
What Richmond Rehab can do for you
While there it is likely your lower back pain will resolve on its own, there are still viable treatment options that can be provided by the staff at Richmond Rehab for management and prevention, such as:
Screening your condition to make sure your symptoms are typical of LBP, and referring you for further investigation where/ if appropriate
Soft Tissue Therapy to help ease muscular tension and pain
Spinal Mobilisation to restore restricted joints and improve your function
Exercise Therapy designed to restore function and strength, and help reduce the likelihood of recurrence
Education regarding what you can do to help manage your pain as symptoms ease with time
