1. KEEP ACTIVE:
Previously it was thought that rest fixes everything! Pain? Just rest! But research suggests otherwise! Research suggests keeping an active lifestyle is actually what your lower back needs to recuperate and relax. Movement is shown to be really good for our whole body but especially our spine as this allows for healthy blood flow to the spinal joints and relaxation of the muscles. It also reassures our mind that this lower back pain is on the road to getting better – calming.
It’s really important to start with a 10 minutes daily while you’re rehabbing as this allows for good blood flow, loosens the joints and relaxes the muscles. As you find you’re getting better, increase to 15 minutes, 20 minutes, 25, etc.
2. MODIFY KNOWN AGGRAVATING ACTIVITIES:
With the first tip in mind, it’s important to avoid the aggravating and repetitive movements such as, bending, lifting, twisting and prolonged sitting or standing. If these are aggravating, modify them so you can still achieve what you need to achieve, without placing too much pressure on yourself. Example: instead of bending down to change your baby’s nappy, bring them to your level by laying them on the bench.
3. ICE/HEAT:
It’s important to know what the cause for your lower back pain is and this is where the physio is vital. With lower back pain, inflammation and irritation can occur which needs ice to calm down inflammation. Heat may reduce the pain for an hour; however, increases inflammation which then results in more pain. With some other causes of lower back pain, it may be a muscle or group of muscles which have spasmed and heat is beneficial for this. Your physio will instruct you on which is more suitable for you.
4. SELF-MOBILISE JOINTS:
Loosening the joints within your mid-back (thoracic spine) is a very safe and yet a very effective way to take pressure off your lower back. This is especially helpful for those that have primarily sitting jobs throughout the week. This can be done with a foam roller or rolled towels. We have videos on our Instagram and Facebook to instruct you on safely doing this.
5. SLEEP AND NUTRIENTS:
Sleep and nutrients are imperative during times of pain and injury! What you eat has shown to have great effects on inflammation and healing. Things such as berries, turmeric, garlic, etc. are natural anti-inflammatories. While sugars (soft drinks, lollies, fast foods, etc.) increase inflammation.
Adequate sleep is very important as healing primarily occurs during this time. 7-8 hours of quality sleep per night is recommended. If you are not receiving this, it is wise to visit your local GP.
These 5 tips are very effective and evidence-based ways to reducing your back pain; however, it is wise to consult your physio as to what else you can do for your specific situation to bring you back to living life to the full.
