Low Back Pain

About low back pain

Low back pain is one of the most common health problems in the world. Almost all people experience it at some point in their lives. Most back pain is a result of simple strains and sprains. 

While some episodes can be severe, research tells us most low back pain episodes improve within six to eight weeks. Just as in other health conditions like migraine, asthma or depression, low back pain can follow a pattern where it comes and goes.

Back Pain Myths

1. Movement is bad for my back
   The opposite is true. Gentle, regular movement and keeping active has been shown to improve back pain.
2. A scan will show me what’s wrong
   Scan results will not always explain your symptoms. We all have natural changes to our spine that happen over time and are not always linked to pain. One study found 30 per cent of 20-year-old's and 60 per cent of 50-year-olds had a disc bulge. None of these patients had ever had any pain.
3. My back is out of alignment
   There are many confusing terms used about back pain that can sound a bit scary. Be reassured that the spine is incredibly strong and stable, and that abnormal positioning of the bones is very rare.

It is easy to see how these myths started – many of them were thought to be true in the past but have now been proved false by new research. But these myths can create fear, which can cause people to stop doing the things they need to do to address the problem.

What can I do to ease my lower back pain?

Take your time

Try to break tasks down into smaller pieces and take regular breaks, so that your pain level doesn’t get too high, and you don’t get frustrated. For example, resting after vacuuming one room, rather than after completing the whole house.

Exercise 

Exercise is very good for low back pain. Research says the best type is what you will stick with over time. Walking, running, cycling, swimming, Yoga and Pilates are all safe and have similar effects for low back pain. Just choose the exercise you prefer. 

Currently, exercise is the only method shown by research that can prevent low back pain returning. It almost halves the risk of pain coming back. The longer you can maintain the exercise for, the better the results. 

Starting with exercise can be daunting especially if you've had back pain for a long time. Your body may have become deconditioned or more simply "unfit", so some aches and pains can be normal at the beginning. 

Consider the big picture

People often think pain is always a sign of injury. We now know low back pain can be started or increased by non-physical factors which are common in our lives. 

These include: 

• Negative thoughts (thinking you will not get better, depression, stress, fear of movement)
• Health related (being tired and run down, having low energy)
• Lifestyle related (sleep problems, low levels of physical activity, being overweight, smoking)
• Social (money problems, poor relationships or support at work or home, low job satisfaction, stressful life events like a death or illness).

Low back pain is always 100 per cent real, but it’s triggers will vary from person to person. Taking steps to improve your overall health may reduce your risk of low back pain. Below are all sensible and cheap ways to treat low back pain and reduce the risk of it returning: 

• Getting enough sleep
• Being more active
• Being a healthy weight
• Giving up smoking
• Spending time with people who make you happy
• Reducing work and life stress