WISDOM WEDNESDAY'S- 5 tips to alleviate lower back pain

Lower back pain is the leading cause of disability worldwide with over 619 million people suffering in 2020. But with such a high prevalence worldwide, what do we suggest you do to help you relieve the pain as quick as possible?

The most important step of lower back pain is figuring out what is causing it. There are a number of different acute (short-term) and chronic (longer- term) causes of lower back pain. Below, we have outlined some of the most common issues we see within the clinic.

1. Muscle or joint sprain/strain: overstretching of the muscle or tendon or the ligament connecting two sections of bone at a joint, which often, happens during sudden movements or overexertion.

2. Disc bulge/herniation: occurs when the soft, jelly-like centre of the “shock absorbing” disc in your spine pushes against and at times, out of its outer ring. This can be a degenerative process or a sudden impact.

3. Poor posture and lack of movement: poor posture from prolonged standing or sitting, as well as poor lifting technique and lack of movement can cause strain and tightness in the lower back.

4. Spinal Stenosis: a narrowing of the spinal canal, which can put pressure on the spinal cord and nerves. This pressure can cause pain, numbness, and weakness in the legs, or back. This often happens due to the normal ageing process of the spine.

So how can you help your lower back pain?

1. Regular movement (in particular, walking)

If you spend most of your day in one position, whether that is seated at a desk or in a car. Or spend prolonged time standing, then movement is your most important task. Our body is not made to spend extended time in any one position. When it starts feeling tight, or perhaps achy, that is your body’s way of asking for movement.

Aside from the fact movement is good for the joints and muscles of the spine, it is also key in healing injuries.

When you move, the blood flow around your body increases. Blood flow helps to manage inflammation levels, which in turn lowers pain and increases healing efficiency.

2. Ice/Heat

Ice and heat can both help lower back pain, but we often get asked “which one should I be using?”

The general rule we use as a clinic is:

ICE- best for injuries and new pain.

Reduces inflammation- helps to reduce swelling and inflammation.

Numbs the area- this can massively help with pain reduction.

HEAT- best for muscle tightness and regular pain such as arthritis.

Increases blood flow- helps to relax muscle tightness.

Soothes chronic pain- great at helping people with pre-existing long-term conditions such as arthritis.

3. Sleep

Sleep is important when your body is injured, and you are in pain. The best time for our body to heal is when we are asleep, so getting extra sleep hours whilst you are in pain is a good idea.

Lots of people find lying in certain positions uncomfortable, so the best trick is to find something that

is comfortable for you!

We recommend trying to sleep on your side with a pillow in between your knees, this stops any twisting in the lower back.

Lying on your back with a pillow underneath the backs of your legs is also a good option for those who would normally sleep on their back.

4. Avoid aggravating factors

If there are certain positions that you are finding uncomfortable, then it is recommended you avoid them where possible until the pain has subsided.

Lifting and twisting tend to be aggravating movements whilst the lower back is painful, as well as bending over and doing movements such as putting socks on. We recommend trying to sit down to do these or do a squat time movement should you need to pick something off the floor.

5. Chiropractic or Massage

Here at Optimal Chiropractic, Churchdown, both Ellie, our Chiropractor, and Emily, our massage therapist, are well accustomed to treating lower back pain. Getting some hands-on treatment and further advice about your pain is normally the quickest way to get back to normal!

If you have any further questions for our therapists or wish to book an appointment then please contact us on enquiries@optimalchiro.co.uk or 01452 530006.