Fix Acute Lower Back Pain: Effective Strategies for Back Pain Relief
Acute lower back pain can strike unexpectedly, leaving you immobilised and in excruciating discomfort. Whether it's due to sudden movements, lifting heavy objects incorrectly, or poor posture, the sharp, stabbing sensation in the lower back can significantly disrupt daily life. However, the good news is that we are here to advise strategies to help In your our of need and help the healing process.
What causes lower back pain? Typically, this type of pain stems from muscle strains or sprains of the small joints in the spine known as facet joints. It can also result from trauma to the intervertebral discs that sit between the vertebra (bones of the spine). The sudden onset of pain often catches individuals off guard and can be very frightening.
Acute lower back pain typically lasts for a few days to a few weeks. It can be sharp, dull, or aching and often makes daily activities challenging. The causes of acute lower back pain can include:
Muscle or ligament strain: Lifting something heavy or moving the wrong way can strain your back muscles and ligaments.
Herniated or ruptured discs: The discs that cushion the vertebrae in your spine can become damaged, leading to pain.
Skeletal irregularities: Conditions like scoliosis can cause abnormal spinal alignment, resulting in back pain.
Poor posture: Sitting or standing improperly for extended periods can put stress on your lower back.
So what can you do if this happens to you? At OsteoBath we are spinal experts and we recommend:
Rest, but not too much: Whilst you might feel like not moving and not over doing it is essential during the initial stages of acute lower back pain, prolonged bed rest can hinder recovery. Instead, aim for short periods of rest interspersed with gentle movement. Resting gives your body time to heal, while gentle activity prevents stiffness and keeps your muscles strong. Try short walks or light stretching exercises that don’t aggravate your pain. Avoid strenuous activities that could worsen the injury.
Apply ice and heat: Alternating between ice packs and heating pads can help alleviate pain and reduce inflammation. Apply ice for the first 48 hours after the onset of pain, then switch to alternating hot and cold packs (e.g. hot water bottle and a bag of peas) 5 minutes each for 30 minute intervals. Ice reduces swelling and numbs the pain, while heat increases blood flow and helps relax tense muscles.
Gentle movement: Once the initial pain subsides, incorporating gentle exercises and stretches into your routine can help strengthen your back and prevent future episodes of pain. Focus on low-impact exercises like walking, swimming, or yoga. Specific stretches such as the cat-cow stretch, child’s pose, and pelvic tilts can help alleviate tension in your lower back. Avoid high-impact exercises or activities that exacerbate the pain. Strengthening the muscles around your spine improves support and reduces the likelihood of future injuries.
Improve Your Posture: Poor posture is a common contributor to lower back pain. Whether sitting, standing, or sleeping, maintaining proper posture can significantly reduce strain on your back. Proper posture aligns your spine and reduces unnecessary stress on your muscles and ligaments. Ensure your workstation is ergonomically friendly. Sit with your feet flat on the floor, knees at a right angle, and back straight. When standing, keep your weight evenly distributed on both feet. Invest in a mattress and pillows that support proper spinal alignment while you sleep.
Over-the-counter pain relief: Paracetamol and Non-Steriod Anti-Inflammatories such as ibuprofen may provide temporary relief from acute lower back pain by reducing inflammation and pain. Follow the dosage instructions on the label and consult your doctor if you have any concerns about taking these medications.
Osteopathy: If your acute lower back pain persists, consider seeking help from one of our experienced osteopaths. They can design a personalised exercise program and teach you proper body mechanics to prevent future injuries. Our osteopaths are OsteoBath are experts in musculoskeletal health and can provide targeted treatments and exercises to address your specific pain.