You’ve hurt your back – what can you do!?! This blog should help to explain what is going on and how to help yourself. Everyone is different, if you see a physiotherapy at Bureta Physiotherapy we can help make an individualised program for you.
Central low back pain –what is it?
Low back pain is very normal; in fact 80% of the population will experience low back pain some time in their life. This often resolves within 3 months, sometimes with recurrent episodes. People often don’t know why it happens and get upset as it can be very irritating and painful, restricting normal everyday activities.
Due to the mechanical pressure our low back gets exposed to, it is the most common part of our spine to get injured. Most low back pain is caused by overstretching of ligaments and other soft tissue structures around our spine. This is often due to poor posture over a period of time. This soft tissue ‘damage’ is often easily reversible if we address the prolonged poor postures.
What can you do?
- Don’t panic!
- Keep moving! It is really beneficial for your back to keep active with light activity
- Try lying on your stomach, prop yourself up onto your elbows if you are able to do this or onto extended arms
- If you are unable to do this then you can try the rest position with feet up on a chair (see photo below)
- Heat and pain relief can help to relieve the pain but not the underlying cause
- Try some extensions 10x hourly (see image)– the majority of the population respond to this movement for pain relief and to restore some mobility. If this spreads pain into your leg then stop these exercises
- Avoid aggravating postures
– try sitting in a hard chair with a straight back, such as a dining room table chair, instead of in an arm chair
– you can try a lumbar roll (you can source one of these from any physio at Bureta) for sitting
- Get in to see a physio at Bureta Physiotherapy to help address some of these aggravating postures to prevent this from re-occurring. The physio can also start you on some core strengthening exercise, often seen in pilates classes, to provide some stability to your spine.
The 90/90 position as a rest position