Back Pain
What is it?
What do I do about it?
Why have I got it?
When will it go away?
This article provides some information about low back pain and how it might be managed. If you need further help or clarification, please get in contact with us here at Croydon Physiotherapy on 03 9723 2048.
Usually, low back pain will occur when the structures that make up your lower back become irritated. These can include muscles, joints, ligaments and more.
Back pain can present in many different ways and you may experience:
ongoing back pain, which goes up and down.
pain which may have just started suddenly
You may have been told you have disk bulge or prolapse
You may have nerve pain such as sciatica
It is not often clear exactly what has caused this irritation, even if there has been one particular movement which has triggered your low back pain it is usually a combination of a number of factors which have led to the onset of pain such as stress, poor sleep, overloading or weakness.
What symptoms might you experience with low back pain?
The pain experienced with low back pain can vary, you might feel a sharp stabbing pain to a specific area or you might feel a throbbing ache across your low back, which might seem scary if you’ve never experienced it before.
In some cases you might experience shooting pains down into your hips, buttocks and legs. You may even feel pins and needles or tingles down the side of the back of your foot.
The times when you experience pain can also vary. In some cases you can experience pain with:
bending to put your socks on or pants on
twisting
sitting
sitting to standing
standing for long periods of time
getting in and out of the car.
It can be scary when you feel intense or sharp pain that can take your breath away with some movements. Despite the intense pain you might be feeling, please be reassured that only approx. 1% of people with low back pain have a serious issue which is causing their pain. Usually, your pain is more related to a strain or protective response rather than a serious issue. What this means is that we can help you move pain free once again with guided physiotherapy by calming down your irritated back. Physio’s are qualified to assess your spine to give you a diagnosis or refer you on for scans if needed.
Do I need a scan?
We will assess your spine thoroughly and send you off for scans if we need to. However most of the time, we can avoid costly scans that won’t change the course of your rehabilitation. We are excellent at telling you why your back is irritated and painful and even better at getting you back to all the things you enjoy doing in life, stronger than ever.
When should I seek medical attention?
There are some cases in which you should seek medical attention.
If you experience:
Loss of strength or sensation in your legs or groin eg. Knees giving way.
Loss of bladder and/or bowel control
Pain following a fall (particularly if you have a history of osteoarthritis)
Pain coupled with sweats/fever/unexplained weight loss/ unremitting night pain
How long will my back pain last?
The recovery time for low back pain can be variable. It can depend on factors such as time since the onset, severity and your base line strength and mobility.
4-8 weeks is the usual time before you will be back to your full potential after an onset of low back pain. This does not mean you will be in pain for the entire time, instead, with physiotherapy treatment, you should see a gradual improvement in your pain and your ability to function as it takes this time to build up the tolerance and strength of your low back.
How is low back pain managed?
To try and improve your symptoms initially you can try to:
Apply heat to your low back
Get a tennis ball and gentle roll it against your glutes or low back to release sore muscles (see image above)
Lie on your back and roll your knees from side to side (see video). Let your knees go as far as you can tolerate and then roll them to the otherside. Do this 3 times a day and 10-20 rolls to each side.
You should also see your Physio and start moving around as much as you can tolerate
Some tips to help start moving include:
Move with relaxed movements EG. A gentle walk
Avoid guarding movements
Avoid breath holding
Listen to your Physio’s advice and gradually return to exercise for shorter durations initially and exercise for shorter periods through the day to build your exercise tolerance.
Increase your activity gradually and return to your usual activities as soon as you can, with the guidance of your Physio
And please remember:
Movements will be painful at first, – like an ankle sprain – but they will get better as you get active, so don’t panic.
Pain with movement does not mean you are doing harm – your back is sensitive at the moment
It is important to gradually increase your activity levels based on time rather than levels of pain
It is safe to exercise and work with back pain – you may just have to modify what you do in the first few days -with the guidance of your physio.
Try not to panic and see your Physio in order to start your rehabilitation journey early so we can get you back to doing all the things that you enjoy in life. Back pain does not have to stop you at all. You can get back to life, stronger than ever with some help and guidance from Physio. We will provide hands on treatment for relief, we may even strap your back up for support and to get you moving pain free and gradually get you stretching and strengthening your back in ways that it will calm down and be happy once again!