6 Tips for Managing your Lower Back Pain
Have you been experiencing back pain? The good news is that you are not alone.
Believe it or not, most of us will experience back pain at some point in our life. Back pain affects 4/5 adults and is one of the most common chronic conditions in Canada.
It’s most commonly seen in adults between the ages of 30-50 and is actually one of the leading causes of missed workdays. It can be caused by a sudden injury, repetitive movements, arthritis or even by wear and tear from our day to day activities.
No matter the cause of your back pain, here are 6 tips for how you can manage your back pain at home.
1. Keep moving
Are you scared to get back to your exercise routine? It makes sense that you wouldn’t want to aggravate your back pain. However, regular physical activity and gentle stretching can help your back heal faster.
Light physical activity such as walking can help loosen up stiff muscles in your back, while also strengthening them to prevent further injury. In addition to walking, you can also try swimming, biking, or water aerobics.
If your pain is getting worse, or if you are unsure what type of exercise is right for you, you can check in with a doctor, physiotherapist or chiropractor who can help you determine what movements are best for you.
2. Try heat or ice
If you have experienced a recent low back injury, applying ice within the first few days may help decrease your pain and swelling. After that, most people find that heat works best to relax tight muscles and relieve pain.
“You can try a warm bath, shower, or hot pack and apply it to your back for 15-20 minutes at a time. If you’re using a hot pack, place a towel between the pack and your skin to reduce the risk of burning your skin.” – Michelle
3. Watch your posture
You can avoid low back pain by maintaining proper posture when you sit, stand, walk, sleep, or go about your day-to-day activities.
There is no “one size fits all” when it comes to posture, however there are some general tips that can be used to improve the alignment of your spine, which can help relieve your pain and prevent injury.
When sleeping:
- Avoid sleeping on your stomach – this requires your head to be turned to one side all night, which can lead to neck pain.
- Use a pillow that supports your head and neck in neutral alignment with your spine.
Find a mattress that is comfortable and provides good back support – If you’re waking up with pain, your mattress may be the culprit.
During activities:
- When lifting, bend from your knees and keep your back straight
- Move from your hips when twisting from side to side
When sitting:
- Keep your feet planted on the floor
- Avoid slouching for long periods of time
- If you work from home use a desk chair with low back support
- When working at your computer, keep your screen at eye level
4. Improve your sleep
You may have noticed that when you get a poor night’s sleep, your pain appears to be worse. Studies have shown that sleep is one of the most important predictors of pain intensity.
Sleep is essential for allowing your body and brain to rest and recharge. Most adults require between 7-9 hours of sleep per night; however, this is highly variable. Some individuals may need as few as 5 hours, or as many as 10 hours each night.
Follow these tips to improve your sleep:
- Wake up and go to bed at the same time each day
- Avoid caffeine within 8-10 hours of bedtime
- Avoid screens or bright overhead lights 1-2 hours before bedtime
- Keep your bedroom cool and dark
- Try the 3-2-1 technique to help you fall asleep
- Listen for 3 sounds, note 3 comfortable body sensations, allow 3 images to appear in your mind
- Note 2 sounds, 2 sensations, 2 images
- Note 1 sound, 1 sensation, 1 image
- Repeat until you drift to sleep
5. Relax
Back pain can often be linked to tension and stress. Relaxation techniques such as yoga, meditation, and mindfulness practices will stretch your muscles, relax your body, and lift your mood so that you can better manage your back pain. Taking part in these practices for as little as 5 minutes a day can help you gain more awareness of your body and help you recognize where you are holding tension.
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6. Eat nutritious foods
I know what you’re thinking…”is the food I eat really contributing to my back pain?”
Believe it or not, it’s possible. Many foods increase inflammation in our bodies – a known contributor to back pain.
This isn’t to say that what you’re eating is wrong, but when used in combination with other management strategies, having a healthy balanced diet can help decrease your back pain.
Here are some tips:
- Avoid high inflammatory foods such as processed foods, fast foods, and saturated fats
- Consume anti-inflammatory foods such as kale, spinach, broccoli – the greener the better!
Overall, although there are plenty of helpful tips for managing your lower back pain, there is no one size fits all. It’s important to listen to your body and reach out to a professional if your back pain is not getting better.
Book an appointment today with one of our chiropractors or physiotherapists so that they can help guide you in the right direction.
Before you go, you may also want to check out our E-book on how to naturally relieve your back and neck pain.
This blog was written by Emily Karageorgos, a Physiotherapy student at University of Toronto.
FAQs
What causes back pain?
Back pain can be caused by a variety of factors related to changes in the spine or muscles surrounding the spine. Pain may be caused by chronic conditions or from trauma related to overuse, falls, or accidents.
Chronic conditions may include:
•Sciatica
•Osteoporosis
•Osteoarthritis
•Spinal stenosis
•Scoliosis
Trauma due to overuse, falls, or accidents can lead to injuries such as:
•Fractures
•Herniated discs
•Sprains and strains
•Spinal compression
Will a back brace help with my pain?
Back braces may help relieve your back pain by providing extra support to your spine, restricting movements that may be painful, and can help you maintain good posture while bending and lifting. However, back braces are not right for everyone. Check out our blog to read more about when you should wear a back brace.
What risk factors contribute to back pain?
There are many risk factors that can increase your chances of developing low back pain. Some of these include:
•Aging – back pain is more common as you get older. It most commonly occurs between the ages of 30-50
•Smoking – people who smoke tend to have increased rates of back pain. This may be because smoking is known to cause tissue damage and slow down healing
•Excess weight – excess body weight increases stresses on your spine and the muscles in your back
•Occupation – a job that involves heavy lifting, repetitive movements, or requires you to sit all day can increase your chances of developing low back pain.
•Lack of exercise – weak muscles in your back and abdomen can contribute to low back pain. Regular exercise can improve your strength and prevent injury.
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