Physical Therapy Can Relieve Your Lower Back Pain
Here are 3 Tips
Have you been living with lower back pain? If so, you are not alone. Dealing with it can be extremely uncomfortable and inconvenient.
Tons of people turn to prescription medication to manage their pain, but with opioid dependence on the rise, many of them are looking for a better option. Your physical therapist – that would be a physiotherapist, chiropractor, or athletic therapist – can provide simple techniques, strategies, and exercises to help you.
Below are three things that can dramatically decrease the pain in your lower back:
1. Don’t worry!
Back pain is a pandemic – around 600 million people at any given complain about it. It is both complex and multifactorial. But despite this, most episodes are short-lasting, with little or no consequence. A great attitude coupled with knowledge of our current understanding of low back pain lends to a successful outcome. Here’s what we know.
- Pain in your back is not a result of a serious medical condition in approximately 97% of cases.
- A negative mindset, attitude, or beliefs is more associated with pain than is tissue damage.
- Lifestyle factors are more correlated to pain, than is tissue damage. Obesity, smoking, poor activity levels can negatively affect your pain levels; while, good habits and physical activity promote spinal health!
- Imaging does not determine prognosis.
- A weak core or “bad” posture does not cause back pain, but loading the spine beyond its tissue capacity can.
- Spinal movement and loading is safe and builds structural resiliency when it’s graded.
- Expect recurrances – We’re human, and sometimes we push a bit too much. No big deal.
2. Calm sh*t down!
Pardon my french.
Sometimes taking it easy and resting up is the best way to relieve pain in your lower back. This is especially true if your pain stems from an injury or a re-injury to a specific spot, and needs a period of time to go through the inflammatory phase of healing. Ice or heat during this stage may assist with some pain reduction, as might some Tylenol or Advil (or something similar). But get in touch with a physical therapist to best help direct you. You certainly don’t want to get to the point where you’re considering prescribed muscle relaxant, anti-inflammatory, or opioid medication.
When it comes to chronic lower back pain though, getting up and moving around is much better and more effective at relieving pain than resting or lying around all day. Physical activity releases endorphins, which have natural pain-killing properties. They also improve your mood, which is an added bonus! If you’re unsure, contact your physical therapist to best help get you moving again.
Your physiotherapist, chiropractor, or athletic therapist is skilled at pain reduction using a combination of manual techniques, therapeutic modalities like electrical stimulation and acupuncture, and prescribed exercises that are specific to you (not everyone responds to the same exercises!). Give one a chance to help you!
3. Build it back up again.
The latter stages of an acute or chronic episode are similar in approach but specific to an individual. It typically involves restoring or improving the capacity of your back to tolerate the things you want to do – ex. sitting at a job for 8-10 hours a day, before you go play a game of shinny once you put the kids down to bed. (or something similar).
It’s important to plan a workout or daily exercise routine that builds you back up (or builds your back up) over time. We want to avoid overdoing it and causing a flare-up again. But if it does happen, don’t worry (see part 1)! If you haven’t consulted a physical therapist yet, now’s the time. In particular, physiotherapy and athletic therapy are wonderful options during this stage to help deliver exercise in a safe and progressive manner.
Discover pain relief today!
You don’t have to continue struggling with your pain. If you aren’t sure where to start with treatment of your lower back, have no fear! Physical therapy can provide you with the necessary treatments for your needs.