Lower Back Pain Relief
Lower Back Pain?
Lower Back Pain Relief?
KEEP ACTIVE KEEP MOVING
GET CHECKED BY A PHYSIO
Back Pain Fix
Whether you reached for your seat belt at an awkward angle, bent over and felt a twinge in your back or woke up feeling achy pains from a rough night of sleep, AMS has 3 key messages for you:
No. 1 Keep Moving
Previous recommendations to rest are a thing of the past. Resting does nothing more than stiffen the back and make it more sensitive to movement.
No. 2 Get Checked
Come see one of the physiotherapists at AMS for a thorough assessment so we can start a tailored manual therapy and exercise plan that will not only give you lower back pain relief but decrease the possibility of recurring low back pain.
No. 3 : Keep Positive
The brain is in charge of interpreting what is and is not painful. By fixating on disability and pain, we are unintentionally putting up more hurdles between where we are and the finish line of a confident pain-free body.
First, try the follow movements:
- In standing reach down to touch your toes
- In standing with your hands on your waist extend back as to form a “C”
- In standing slide one hand toward your knee both directions
- In sitting cross your arms across your chest and rotate your shoulders both directions
Did you feel these movements were difficult to perform, or reproduced your symptoms of pain or tightness? Perhaps you felt they were actually okay but certain neck, shoulder or leg movements would stir your symptoms. Physiotherapists are much like detectives in the way we search for the root of the problem to prevent it from reoccurring while treating the symptoms concurrently.
The Exercise Physiologists and Physiotherapists at AMS will utilize the following tools to help you find lower back pain relief:
Individuals with either acute (less than 3 months) or chronic (more than 3 months) low back pain will have some form of movement limitation. This may be due to tight, weak, or poorly controlled muscles that will increase the stress in the back. Symptoms may even refer down to your legs.
An individually tailored exercise and stretching program will not only reduce symptoms of pain, but “exercise can lessen the behavioural, cognitive, affect and disability aspects of back pain syndromes” (Rainville et al. 2004).
Pilates focuses on the activation of the deep core and pelvic floor muscles. Improving the strength, control, and endurance of these muscles will not only reduce tension in the low back but also improve muscle activation and movement in your legs.
In a systematic review of 8 random control trials, the authors found that “patients with chronic low back pain showed statistically significant improvement in pain relief and functional ability compared to patients who only performed usual or routine health care” (Lin et al, 2016).
At AMS we welcome your questions and concerns, whether it be about your physical, psychological or social health.
Your journey in finding lower back pain relief has been unique and understanding your body and its capabilities will be pivotal to you leading a healthier happier life.
How serious is it?
– > 90 % of individuals complaining of back pain have no signs of a serious injury and find relief with physiotherapy and exercise
– 1-2 % of individuals complaining of back pain may have nerve root involvement, which is often treatable with manual therapy
– <1 % of individuals complaining of back pain will have a serious pathology (ex. fracture, inflammatory disease, tumor, etc.)
Therapists at AMS are trained to recognize if your signs and symptoms correspond to a more serious condition. Following the initial consultation, we will ensure you are referred to the appropriate health professional.
Chronic or Acute?
Is your pain chronic or acute?
Lower back pain is the most common health condition leading to early retirement. Not only is it disruptive in your day to day and social life, but the process in finding relief can be costly! The estimated cost of treating lower back pain across Australia in 2012 was $4.8 billion (Model of Care). A large portion of this covered spinal imaging, which is often not useful in reducing your symptoms and improving function. A thorough screen by a physiotherapist would help prevent you from getting unnecessary imaging and help you on your road to recovery. I will briefly explain the types of back pain commonly seen, and ways we provide lower back pain relief at AMS
What is acute low back pain?
We define acute low back pain as feeling symptoms of pain for less than 3 months. It may have started because you reached for your seat belt at an awkward angle, bent over and felt a twinge in your back or woke up feeling achy pains from a rough night of sleep. Often there is some area of tightness, weakness, or instability that predisposed you to be vulnerable in these positions. How will you be able to calm down this acute pain and prevent this from happening again? At AMS, either our Physiotherapist or Exercise Physiologist will thoroughly assess you to identify the root of the problem. Once this has been established, pain reduction through specific exercise prescription, joint mobilizations, or manual therapy will be the first step. Following, we will provide a tailored exercise program catered to your capabilities and needs to ensure confidence in your body and to continue living an active lifestyle!
How acute low back pain may be affecting your life
– Trouble getting a restful 6-8 hours of sleep
– Can’t get comfortable sitting through a work day
– Difficulty bending low to pick up a dropped item or to put on shoes
– Restricted ability to shoulder check when driving
What is chronic low back pain?
We define chronic low back pain as feeling symptoms of pain for longer than 3 months. At 3 months, any tissue change (ex. sprained ligament or strained muscle) in the back would have fully healed. The healing process begins with a period of inflammation, scarring, and tissue remodeling followed by a decrease in pain that reduces as the tissue heals. This means that the pain you’re still feeling is not indicative of injury but is actually due to an increased sensitivity of the nervous system. Pain is processed by the brain, and fortunately the brain can be retrained! At AMS we take a holistic approach to help decrease hypersensitivity, focusing on the influences of thoughts, emotions, diet and lifestyle, and see your progressive return to all the activities you enjoyed doing.
How chronic low back pain may be affecting your life
– Trouble getting a restful 6-8 hours of sleep
– Symptoms distracting you from focusing at work
– Withdrawing from weekly sporting activities
– Withdrawing from social activities that may aggravate your back
– Feeling depressed and helpless