How to manage lower back pain

However healthy your lifestyle may be, muscular lower back pain may affect you at some point.¹ In fact, around three quarters of people experience lower back pain at some time during their life,¹ whether it’s from overstretching, lifting something heavy or just overdoing it at the gym.

The back is an amazingly complex structure, packed with muscles, ligaments and tendons and the framework that makes it possible to bend, walk, swim and move. Like a Swiss watch, the upper and lower back rely on many smaller components to work seamlessly together and therein lies the problem. Even a small amount of damage to these interconnected parts can lead to considerable pain and discomfort.²

Thankfully, there are many ways to ease lower back pain and even prevent it from returning.

Easing back pain

The 24 vertebrae of the back work around the clock to support the weight of the upper body. Running through the middle of these vertebrae is the spinal cord. This acts like a telephone line from the brain to carry messages around the body. In between each vertebrae are shock absorbing protective pads known as disks. While the body is busy carrying the shopping or helping the children tie their shoelaces, these discs help cushion the vertebrae from knocks and bumps.²

Most people with back pain do not have any damage to their spine. Instead, the pain comes from the muscles, ligaments and joints.²

If sudden back pain strikes, it is easy to think about lying down and taking the pressure off but experts now recommend staying active and wherever possible, carrying on as normal.^1-5

This could be as simple as walking around the house or carrying out daily activities. The main thing is to keep moving. Regular stretching and exercise may also help speed up recovery and in the long-term, exercise that strengthen the core muscles will help to give the spine extra support.⁶ You can find out more about these in the article: Tips to Help Strengthen Your Back.

“The main thing is to keep moving.”

You might find your back pain makes it difficult to exercise. Pain relievers can help relieve this pain and improve overall mobility.¹ Medical guidelines worldwide recommend paracetamol taken regularly as the pain reliever of first choice for acute low back pain.^1,3,7

Experts also advise applying heat to the affected area, for example, with heat patches or blankets.^1,4,5,7

If the problem does not settle down within a couple of weeks, other things your doctor may recommend include:

• physical therapy or an exercise program^1-4
• acupuncture^1,2,4,7
• massage^2,4

Keeping back pain at bay

From breakfast to bedtime, the back works non-stop. These are some ways to help prevent back pain from recurring:^2,7

• Exercise regularly. Regular exercise can improve posture and increase muscle support of the spine. Try walking or cycling instead of using the car.
• Lift and carry safely. If you are picking up a heavy load make sure to bend and lift using your knees and not your back. Get help from another person or use equipment such as a trolley if the load it too heavy to manage on your own.
• Maintain a healthy body weight. Being overweight or obese can put extra strain on your back.
• Sit upright. Consider your posture, particularly when sitting for long periods of time such as when driving or if you work at a desk. Avoid slumping or slouching.
• Relax and manage your pain. Learn some relaxation techniques to reduce stress levels and relieve muscle tension. Try massage, heat packs and gentle exercise. Seek advice from a physiotherapist.
• Change your mattress. Surfaces that are too soft or too hard can make a sore back worse. Avoid sleeping on your stomach.

Changing the habits of a lifetime can take time and it will take practice to learn how to sit, stand and lift properly. Likewise, it might be a struggle to lose weight, but the end result - a life where you can help control back pain - is well worth it.