Simple Ways to Ease Lower Back Pain

Posted on: 6 September 2017

The lower back is comprised of many muscles, ligaments, bones, joints, and nerves that all work together to allow movement and flexibility. However, the complexity of the lower back can also leave it prone to injury and associated pain. Due to this, around 1 in 6 Australians experience lower back pain each year.

Injuries to the lower back can occur from simple everyday movements – such as lifting, carrying, and bending – or as the result of an accident. These injuries can result in inflammation and painful muscles spasms in the area; these symptoms can be debilitating and lead to a substantial amount of pain.

It is essential that if your lower back pain persists or is accompanied by other symptoms – like numbness in your legs, difficulties with bowel and bladder control, or any sensory changes – that you consult a medical professional. However, for most people experiencing lower back pain, self-care measures can help reduce the intensity and duration of the discomfort. These are some simple ways to help lower back pain:

Keep moving:

Whilst it is tempting to restrict movement when suffering from lower back pain, doing so can actually increase the duration of the pain and lengthen recovery time. For extreme pain that comes on suddenly, bed rest may be necessary but this should be for generally limited to a maximum of two days. In the case of most lower back pain remaining active is the best way to aid recovery, as too much rest can lead to deconditioning that can exacerbate symptoms in the longer-term.

Take regular pain medication:

When suffering from lower back pain, it can help to take painkillers regularly to enable you to keep moving and remain active. Speak to your doctor or pharmacist to find out which pain relief is right for you.

Listen to your body:

Although it is recommended to keep moving and maintain your daily routine whilst experiencing lower back pain, it is also essential to listen to your body to prevent exacerbating the pain or causing additional injury. When moving be aware of any activities that increase the amount of pain you are in, and avoid any strenuous movements such as lifting and carrying.

Visit a professional:

A chiropractor is fully trained to assess your lower back pain and then use a range of treatments to ease your pain and decrease the amount of time your injury lasts. Chiropractors can use methods such as spinal manipulation and manual therapies to move the structures surrounding the spine to relieve your symptoms. Additionally, a chiropractor will be able to offer you advice on how to manage your symptoms through exercise, diet and lifestyle changes.