TAKING “BACK” CONTROL

5 TIPS FOR MANAGING LOWER BACK PAIN

Lower back pain is a common condition that can significantly impact daily life. Whether it’s caused by injury, lifestyle changes, or underlying health conditions, finding effective ways to manage and alleviate this discomfort is crucial. Physiotherapy offers a holistic approach to treating lower back pain, focusing on strengthening, flexibility, and pain management techniques. Here are five tips to help you take control of your lower back pain with the guidance of physiotherapy.

1. Maintain a Consistent Activity Level:

One of the key principles of managing lower back pain is to avoid sudden increases or decreases in activity level. Gradually introduce new activities or exercises into your routine to prevent strain on your back muscles. A physiotherapist can provide lifestyle or return to sports advice, create a tailored exercise program designed to improve strength and flexibility in your back, helping to reduce the risk of further injury.

2. Combat Prolonged Inactivity:

While rest is essential for recovery, prolonged inactivity can actually exacerbate lower back pain. Incorporate gentle movements and stretches into your daily routine to keep your back muscles engaged and prevent stiffness. Your physiotherapist can teach you

specific exercises and stretches to target the muscles supporting your lower back, promoting better posture and reducing pain.

3. Explore Pain Modulation Techniques:

Physiotherapy offers a range of pain modulation techniques to help alleviate lower back pain. These may include manual therapy, such as massage or mobilisation, to relieve muscle tension and improve joint mobility. Additionally, modalities like heat therapy, cold therapy, medications or acupuncture can provide temporary pain relief and promote healing. Your physiotherapist will assess your individual needs and recommend the most appropriate techniques for managing your lower back pain.

4. Focus on Lower Back Flexibility, Strength, and Resilience:

In addition to core strengthening, it’s crucial to prioritize flexibility and resilience in the muscles surrounding the lower back. Your physiotherapist can design a tailored exercise program that enhances the flexibility and resilience of these muscles, you can reduce strain on the lower back and improve overall mobility. Gradually, your physiotherapist will guide you towards functional, goal-specific movements that mimic activities you perform in daily life, further enhancing your lower back’s strength and resilience.

5. Consider Lifestyle Factors and Mind-Body Connection:

In managing lower back pain, it’s essential to consider lifestyle factors that can influence pain perception and recovery. Research indicates that factors such as high BMI, alcohol consumption, and smoking can prolong the inflammatory process and potentially exacerbate pain symptoms. Additionally, maintaining a positive outlook and attitude can have a significant impact on pain and functional outcomes. Your physiotherapist may provide guidance on lifestyle modifications, stress management techniques, and strategies. By addressing these aspects and fostering a holistic approach to wellness, you can support your body’s natural healing process and optimize your recovery from lower back pain.

By incorporating these tips into your daily routine and working closely with a qualified physiotherapist, you can take control of your lower back pain and improve your overall quality of life. Remember that consistency is key, and gradual progress is more sustainable than quick fixes. With patience, perseverance, and professional guidance, you can effectively manage your lower back pain and enjoy a more active and pain-free lifestyle.

Written by SPEAR Physiotherapy Alvin Lee. He has a specialist interest in treating back pain and loves helping his patients’ on their road to recovery. If you would like Alvin to help you, bookings can be made online or you can all 01224 900102

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