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Acute Lower Back Pain & Myotherapy

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There is a likely chance that you will experience some form of lower back pain (LBP) in your life as LBP is one of the world’s leading musculoskeletal complaints, and most LBP is acute; meaning that it may persist up to a period of 12 weeks, the first occurrence usually happening between the ages of 20-40 years old (Casazza, B.A., et al).

Now, there is always the chance that your LBP may resolve on its own over the next few days to few weeks, but it is a good idea to ask for help and advice if the pain does not improve or worsens over the next few weeks, or if the pain stops you from performing your everyday activities.

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Who is at risk?

There actions, lifestyles, work, and conditions which may put you at more at risk of developing LBP such as:

  • Sedentary lifestyle

  • Obesity

  • Clerical work

  • Pregnancy

  • Traumatic injuries

  • Anxiety and Depression

  • Smoking

  • Backpack overload in children

IMPORTANT

Consult with your doctor immediately if you are experiencing night pain that’s preventing you from sleeping, loss of bladder and bowel control, or numbness & pins and needles down both sides of your hips and legs simultaneously

How to manage your symptoms

During these pandemic times where you may not be able to visit a health professional, here are some things which you can do from home.

  • Take Medication - analgesics such as paracetamol and ibuprofen

  • Thermal therapies

    • Heat pack (hot water bottle wrapped in a tea towel or a wheat bag placed on neck for up to 20 minutes) more likely to be helpful with muscular spasms and if your pain eases throughout the day

    • Ice pack (a packet of frozen food wrapped in a tea towel or a cold pack placed on the neck for up to 10 minutes) more likely to be helpful with inflammation and swelling

  • Keep mobile - prolonged sitting or rest may cause the pain to worsen, people who are active are more likely to recover quickly

What exercises can you do on day one?

While there is no magic cure all for LBP, these gentle exercises are designed to not aggravate your pain while also providing some relief and setting you up to return to normal function.

GENTLE ROCKING

Lying on your back with your knees bent, gently rocking the knees side to side

Lying on your back with your knees bent, gently rocking the knees side to side

SINGLE KNEE TO CHEST

Lying on your back with one knee bent, bring the other knee to chest and alternate

Lying on your back with one knee bent, bring the other knee to chest and alternate

WALKING

It is such a simple activity but walking for short distances can help keep you functioning well. Limit the amount of walking you do and always monitor your symptoms. A little bit of discomfort is normal but excessive pain for hours following is in appropriate and likely needs assessing.

What Richmond Rehab can do for you

While there it is likely your lower back pain will resolve on its own, there are still viable treatment options that can be provided by the staff at Richmond Rehab for management and prevention, such as:

  • Screening your condition to make sure your symptoms are typical of LBP, and referring you for further investigation where/ if appropriate

  • Soft Tissue Therapy to help ease muscular tension and pain

  • Spinal Mobilisation to restore restricted joints and improve your function

  • Exercise Therapy designed to restore function and strength, and help reduce the likelihood of recurrence

  • Education regarding what you can do to help manage your pain as symptoms ease with time