Low back pain hinders as all at some point, in fact it is estimated that 80% of us will experience low back pain throughout our lifetime. Men and women are affected equally and the pain can range in intensity from a dull constant ache to sudden sharp pain. Low back pain can be:
· Acute – sudden, short term lasting only a few days to weeks.
· Sub acute – pain lasts for between 4 and 12 weeks
· Chronic – pain persists for longer than 12 weeks
About 20% who develop acute low back pain go on to develop chronic low back pain. Therefore it is important to not to ignore low back pain and here are some top tips to help relieve low back pain.
· Stay as active as possible, resting for long periods can make the pain worse.
· Exercises such as knee rolls, cat stretches, happy cat/sat cat and bottom to heel stretches, pelvic tilts
and abdominal strengthening.
· Exercises such as walking, yoga and Pilates are helpful.
· Take some painkillers, such as paracetamol and a short course anti-inflammatories. If your pain is
intense speak with your GP to get some stronger medication. Getting your pain under control is
· Use hot and cold compresses
· Concentrate on your posture when you are sitting and standing, especially at work. Request an
· Take extra care when lifting, engaging your abdominal muscles and using your knees
· Drink plenty of water and avoid alcohol
· Try an anti-inflammatory diet. Foods such as green leafy vegetables like broccoli, tomatoes, fatty fish
like salmon, nuts like almonds and walnuts, fruits like pineapple, blueberries, cherries, oranges and
grapes, spices like turmeric and ginger, chia and flaxseed, avocados, peppers, mushrooms, and
cooking with extra virgin olive oil. Drink green tea and for something sweet reach for the dark
· Remain optimistic – positivity goes a long way for mental wellbeing and cognitive behavioural therapy is great
for chronic low back pain.
If your pain persists and is starting to prevent you from your day to day activities it would be advisable to seek help from your physiotherapist or osteopath.
If the pain is getting considerably worse or further symptoms arise, (for example: numbness or tingling especially in your genitals or bottom, difficulty with urinating or defecating or loss of control, high temperature, swelling or deformities, pain following an accident, unexplained weight loss), you should seek medical advice from either your GP.
If you are suffering with low back pain get in touch to see how our team can help you.