Have you ever woken up with a stiff lower back that makes even the simplest movements feel like a struggle? Or maybe you’ve bent over to tie your shoes or reach for something at work, and suddenly felt a sharp pull or twinge in your lower back? You’re not alone. Lower back pain is something that affects most of us at some point in our lives, and the causes can be just as varied as the pain itself.
From muscle strains to poor posture, lifting injuries to unexpected awkward movements, a lower back injury can strike suddenly and leave you wondering what went wrong. The good news is that most lower back injuries are treatable with a combination of self-care, rehabilitation, and proper guidance. In this blog post, we’ll break down practical steps for managing lower back pain and help you get back to feeling like yourself again.
1. Rest your lower back injury
Resting your body is very important in managing a lower back pain. Stop any bending, lifting and twisting movements. Refrain from any repetitive work or exercise. However how your rest is important.
When you are in pain the natural instinct is often to stop moving and give your body time to heal. However, rest doesn’t mean complete stillness. In fact, excessive bed rest can actually hinder your recovery. Active rest is key, which involves gentle movements throughout the day to keep the muscles active and reduce stiffness, but without overexerting them.
Quick Tip: Short walks and light stretching can be incredibly beneficial. Avoid sitting or lying down for too long in one position, as this can exacerbate tightness and stiffness in your muscles.
2. Ice and Heat: A Simple Approach to Pain Relief
Whether you’ve woken up with a stiff back or experienced a sudden pull while bending over, applying cold and heat therapies can provide quick relief.
Ice is best during the first 48 hours post-injury. It helps reduce inflammation, numbs the area, and soothes the muscles. Wrap an ice pack in a cloth and apply it to the affected area for 15–20 minutes every 2-3 hours.
Heat comes in once the initial inflammation has decreased. Heat therapy improves blood flow, reduces muscle tightness, and promotes relaxation. Apply a heating pad or take a warm bath to help ease the discomfort.
Quick Tip: If your back pain worsens with ice or heat, it’s a good idea to consult with a physiotherapist to better understand which approach will work best for your situation.
3. Gentle Stretching for your lower back injury
These exercises will help your muscles recover more quickly, improve mobility, and reduce muscle spasm.
A few effective exercises include:
Knee-to-chest stretch: Lie on your back, pull one knee towards your chest, hold for 20–30 seconds, and then switch legs. This helps stretch the muscles in your lower back and relieve tightness.
Knee rocks: Laying on your back keep your knees together and let then rock side to side without your body moving with them. Go as far as you feel comfortable and hold each side for 5 seconds then perform the same stretch to the other side. Repeat 10 times, alternating sides.
Hamstring stretch (lying on your back): Lie on your back with both knees bent and your feet flat on the floor. Slowly extend one leg up towards the ceiling while keeping your knee straight. Hold the back of your thigh or calf and gently pull your leg towards you until you feel a stretch at the back of your leg. Hold for 20-30 seconds and repeat on the other side. This stretch helps release tight hamstrings, which can often contribute to lower back discomfort.
Quick Tip: Always perform exercises gently and relatively pain free. You shouldn't feel worse after performing these exercises (if you do seek advice from your Physio).
4. Pay Attention to Posture
One of the leading causes of lower back pain is poor posture. Whether you're sitting at a desk for long periods, bending over at work, or lifting something incorrectly, the way you move and hold your body can put unnecessary strain on your back.
Tips for better posture:
When sitting, ensure your feet are flat on the ground and your knees are at a 90-degree angle. Use a chair that supports your lower back.
When standing, align your shoulders with your hips, keep your knees slightly bent, and avoid locking them.
When lifting, bend your knees, not your back, and avoid twisting your spine.
Quick Tip: If you're sitting for long periods, set an alarm and take breaks every 30 minutes to stand, stretch, or walk around. This helps prevent stiffness caused by muscle spasm around the injury.
6. When to Seek Professional Help - Do not let if go on for too long!
Sometimes, despite your best efforts, back pain persists. If your lower back pain lasts longer than a few days, intensifies, or is accompanied by other symptoms like numbness or radiating pain into the buttock or leg, it’s time to consult a healthcare professional. A physiotherapist can assess your specific injury, provide manual therapy, and guide you through exercises tailored to your needs.
Physiotherapists also work with you to correct posture, teach you core activation, and provide manual treatment which will help to reduce pain and muscle spasm. They will also refer you on for further investigations if needed.
Tip: If you're unsure about your injury, don’t wait too long to get professional advice. Early intervention often leads to faster recovery.
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