Back Pain

DID YOU KNOW?

  • 70% of the general population will suffer with at least one episode of low back pain during their life time
  • Back pain or ache is usually not due to any serious disease
  • Most back pain settles quickly at least enough to get on with your normal life
  • Back pain need not cripple you unless you let it
  • About half the people who get backache will have it again within a couple of years. But that still does not mean that it is serious. Between attacks most people return to normal activities with few if any symptoms.
  • Back pain can be very painful and you may need to reduce some activities for a time. Resting for more than a day or two usually does not help and may do more harm than good. The key message is keep moving
  • Your back is designed for movement; therefore the sooner you can get back to normal activities the better your back will feel

WHAT CAUSES LOW BACK PAIN?

  • Your spine is one of the strongest parts of your body
  • The spine is made of solid bony blocks joined by discs to give it strength and flexibility. The spine is reinforced by strong ligaments. It is surrounded by large and powerful muscles which also protects the spine
  • It is important to remember that it is difficult to damage your spine
  • Most people with backache or pain do not have any damage in their spine
  • Most X-Ray findings in your back are normal changes, which occurs with aging just like greying hair.
  • Most back pain comes from the muscles, ligaments and joints in your back. They are just not moving as well as they should in essence your back is “out of condition” Therefore your back needs to get working properly again.
  • Stress can increase the amount of pain that you feel. Tension will increase muscle spasm and then these muscles feel painful.
  • People who are physically fit generally get less low back pain. If they do get back pain they tend to recover quickly

Which is better Bed Rest Vs Activity?

In the past people suffering with Acute Low Back Pain were advised to rest in bed.                                                                    

With Bed rest your bones and muscles get weaker.  Because of this you get stiffer, this leads to reduced physical fitness and you may get depressed because it hurts to move, the pain then feels worse and gets harder and harder to get going again. These are some of the reasons as to why bed rest isn’t being used for back pain any more.  If your back pain is very bad initially of course you may need to rest for 1 or 2 days but it is important to get going as soon as you are feeling up to it.

Regular exercise does the following to your system:

  • Stronger bones
  • Develops fit and active muscles
  • Keeps you supple
  • Makes you fit
  • Makes you feel good by releasing natural chemicals within the body that helps reduce your pain

Remember even when your back is sore you can still do some nice gentle exercise such as walking, swimming or cycling on a stationary bicycle. All these exercises allow you to use your muscles and get your joints moving as well as making your heart and lungs work. In order to do this you may need some pain relief talk about this with your Chartered Physiotherapist.

When you start to exercise you may need to start slowly and build up gradually over a couple of weeks and/or months. Once you start then continue to exercise regularly and keep it up remember with fitness if you don’t use it you lose it.
Different exercises suit different people therefore take time to find out what exercise suits you best. Incorporate exercise into your daily life this can be done easily for example park the car further away from the shops and office and walk that extra bit rather than parking right outside the door!!!!

Remember when you start to exercise all your muscles will ache that is ok it does not mean that you have done damage. If you’re worried about anything to do with your back ask 1 of the Chartered Physiotherapists @ Physio4U for advice.