Low back pain commonly occurs between the ages of 30-60 years and can be the result of poor posture, a simple fall, car crash, or a lifting injury
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It can be difficult to know the exact cause of the pain. The structures at fault could be muscle, joint or disc but the damage to these structures is so small that it does not show on an x-ray or scan. This should be very reassuring as the damage will heal quickly.
The following tips will help maintain your back in optimum health:
Good upright posture
Spine supported when sitting
Sleep on a good firm yet comfortable mattress
Spine controlled by core stability muscles when doing work
Ability to move freely but with core control
Stretch the body appropriately
Regular moderate physical activity
Positive and happy attitude
Previously patients were told to rest in bed when they had back pain. We now know this prolonged recovery. The best way to manage low back pain is to take simple painkillers to help you manage your pain and to keep active. Movement helps to reduce muscle spasm, inflammation and pain. Early intervention with physiotherapy will also help to reduce muscle spasm and joint stiffness which accelerates your recovery returning you to normal activities sooner. Treatment will include spinal mobilisations, core stability work, myofascial/trigger point release and exercises.
We can help you understand why your back hurts. Pain does not always indicate that something is seriously wrong. Keeping still, staying off work, and avoiding activities usually make back pain worse. We can help you make the right decisions in terms of what to do and when, which will facilitate your recovery rather than hamper it.
Once you have had an episode of back pain, it is likely you will experience another. This does not mean it will be as bad as the previous one but the best way to reduce this is to exercise regularly, to avoid poor posture (See also ergonomic assessment) and to lift correctly. Regular exercise can be walking, swimming, cycling etc.
We can help you self-manage your back condition so that it does not interfere with your leisure activities in the way it used to. Being in control of your back will help reduce anxiety about it too.