LOW BACK PAIN

BACKGROUND

• Low back pain is very common and only rarely serious although it is usually quite uncomfortable



• It often appears after lifting a heavy object or turning rapidly, but can appear with no apparent exertion



• Low back pain is often recurrent



• Pain is usually in the lower back and there is often stiffness. It may be worse on one side than the other and there is then muscle spasm and sometimes the back is not straight.



• It commonly affects people acted 30-50 years, and is unusual after 50 years of age.



• It is rarely possible to pinpoint the exact cause of the pain.



• People with back complaints should lead physically active lives, adjusting things when required if symptoms are bad

TREATMENT

• First rest in the most comfortable position for 1-2 days. A heat lamp and creams to massage in may also help.



• As soon as the pain starts to subside the next phase of treatment begins (see next page)



• Painkillers are helpful in stopping spasm that slows down healing. You may also be given some muscle relaxants e.g. Diazepam in small doses to start with.



• Periods of rest several times a day in the "psoas" position are important and good low back (lumbar) support when sitting is vital.



• To rest in the "psoas" position lie on the floor on your back with your bottom on the ground and your legs supported on a chair as shown below;




EXERCISES

• As soon as the pain starts to settle (2-4 days) you should start exercises to increase the strength and mobility of your back



• Do these only when you are free of acute pain. If any exercise brings the pain back, you should reduce or even stop it.



• Start off lightly and gradually increase the amount of exercise you do so that you slowly build up the strength of your back.




It is important that you work at these exercises as they will help to stop your pain coming back later;

1. Walking; one of the best forms of exercise for the back, mobilising your lower back gently while you walk. Work a walk into you daily routine by leaving the car or parking further away.



2. Swimming is also good, aim to build up gently with a variety of strokes.



3. Bend forwards, backwards and sideways and rotate your back gently going through most of the movements that your back would normally do.



4. Lie down on your back with your heels on a chair. Squeeze your buttocks together and lift them off the ground and then lower them. Do this briskly ten times.



5. Repeat 4 but this time hold the raised position and count to 10. Rest.



6. Lie on your back with your knees bent and feet flat on the floor. Place a small ball or cushion between your knees and lift and lower your buttocks as in 4 above.



7. Lie on your back with your knees bent. Tuck your tummy in, and press the small of your back into the floor. Do not hold your breath. Hold this position for 5 seconds and repeat 5 times.




As you get stronger;

8. Lie face down with your hands on your lower back and lift the upper part of your body so that your chin and chest are off the floor. Hold and count to five. Rest for 10 seconds then repeat ten times and as you increase your exercise hold for longer - upto 10 seconds.



9. Repeat 8 but with your arms held out in front of you.

Some exercises will be more useful than others but all will help to get you better more quickly and if you continue them they will help to stop the problem returning. Try to generally increase your fitness once you are improving.

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Internet-formatted by Andy Perry