Low Back Pain- How to manage it

-

Have you ever woken up with a stiff lower back or felt a sharp pain after bending over to pick something up? You’re not alone. Low back pain is one of the most common reasons people miss work or visit their doctor. Whether it’s a dull ache or a sudden sharp pain, low back pain can really put some difficulties on your day.

In this blog, we’ll walk through what causes low back pain, how to recognize it, and most importantly, how to manage and treat it.

What Is Low Back Pain?

Low back pain refers to pain or discomfort in the area of your back just below your ribcage and above your hips. It can be acute (lasting a few days or weeks) or chronic (lasting more than three months). Most of us will experience it at some point in our lives, and for many, it can become a recurring issue.

The good news is, low back pain is rarely caused by something serious like a tumor or infection. It’s usually linked to issues with muscles, ligaments, or bones in the back.

What Causes Low Back Pain?

There are many reasons your lower back might hurt. Some common causes include:

  • Muscle or ligament strain – Lifting something heavy, twisting awkwardly, or sudden movements can strain muscles or ligaments in your lower back.

  • Poor posture – Slouching while sitting or standing, or even improper posture while sleeping, can put a lot of stress on your lower back.

  • Herniated discs – The discs between your spine’s vertebrae can slip out of place or rupture, pressing on nearby nerves and causing pain.

  • Osteoarthritis – This condition, which happens as you age, can lead to wear and tear in the joints of the lower back, causing stiffness and pain.

  • Sedentary lifestyle – Sitting for long periods without movement can weaken your back muscles and contribute to pain.

How Does It Feel? (Clinical Presentation)

Low back pain can vary from person to person, but it typically feels like:

  • Dull or aching pain in the lower back

  • Sharp pain that can make it hard to move, bend, or lift

  • Pain that radiates to your buttocks, legs, or hips (sometimes even down to the foot)

  • Stiffness in the lower back, especially after sitting for a long time or in the morning

  • Muscle spasms that can make it feel like your back is locked up

If you notice any sudden, severe pain, or if the pain extends down your leg or causes numbness, it’s a good idea to check with a healthcare provider, as this could be a sign of something more serious, like nerve compression.

What Happens If You Don’t Treat It? (Complications)

While most cases of low back pain improve with simple treatments, ignoring the issue or trying to "tough it out" can make things worse. Untreated back pain can lead to:

  • Chronic pain that lasts for months or even years

  • Weak muscles in the lower back and abdomen, making the pain more likely to return

  • Limited movement and decreased flexibility, which can make it harder to do daily activities

  • Increased risk of injury to the back from improper movements or overexertion

How It Affects Movement

Low back pain can limit your ability to:

  • Bend forward, backwards, or sideways

  • Sit for long periods without discomfort

  • Stand or walk for extended periods

  • Lift objects or carry weight without pain

These restrictions can make normal tasks like bending down to tie your shoes or getting in and out of the car feel like a big challenge.

General Treatments

Most cases of low back pain can be treated without surgery. Here are some general treatments you can try at home:

  • Rest – Take short breaks, especially if you’ve been sitting or standing for a long time. But remember, too much rest can make the pain worse, so try to stay as active as possible.

  • Pain relief – Over-the-counter painkillers like ibuprofen or paracetamol can help manage inflammation and pain.

  • Cold and hot therapy – Apply an ice pack to reduce swelling or use a heating pad to relax tight muscles.

  • Good posture – Avoid slouching when sitting or standing. Sit in supportive chairs and keep your feet flat on the ground when you’re seated.

Physiotherapy Treatments

A physiotherapist can be extremely helpful in treating low back pain. They’ll work with you to:

  • Strengthen core muscles – The muscles in your abdomen and lower back help support your spine. Strengthening these muscles can relieve pressure on your back and prevent future pain.

  • Improve flexibility – Stretching exercises help keep your spine flexible and relieve tension in tight muscles.

  • Posture education – A physio will teach you how to sit, stand, and move in a way that reduces stress on your lower back.

  • Manual therapy – Hands-on techniques like massage or joint mobilization can improve mobility and reduce pain.

Physiotherapy can also help you understand what movements or activities are contributing to your pain, so you can make adjustments and avoid further injury.

Simple Home Exercises

Here are some simple exercises you can do at home to help ease lower back pain:

  1. Pelvic Tilts
    Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for 5 seconds, then relax. Repeat 10-15 times.

  2. Knee-to-Chest Stretch
    Lie on your back with both knees bent. Gently pull one knee toward your chest, keeping the other foot on the floor. Hold for 20-30 seconds, then switch legs. Repeat 3 times on each side.

  3. Cat-Cow Stretch
    Get on your hands and knees. Inhale as you drop your belly toward the floor (Cow), and exhale as you round your back upward (Cat). Repeat 10-15 times to stretch and loosen your back muscles.

  4. Bridges
    Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and lift your hips towards the ceiling, squeezing your glutes. Hold for 5 seconds, then lower back down. Repeat 10-15 times.

When Should You See a Physiotherapist?

You should see a physiotherapist if:

  • Your back pain lasts more than a week and doesn’t improve

  • The pain is severe or gets worse over time

  • You can’t move or bend without discomfort

  • The pain spreads to your legs or causes numbness

  • You have any other concerns about your pain or movement

A physiotherapist can assess your specific situation and develop a treatment plan to get you back on track.

Conclusion

Low back pain can be frustrating, but it doesn’t have to control your life. With a mix of proper rest, good posture, and the right treatments, you can manage the pain and prevent it from coming back. If your back pain is persistent, don’t hesitate to consult a physiotherapist – they can help you get back to doing what you love.

Remember: Take care of your back now, and it will take care of you in the long run!

Popular posts from this blog

Case Study: Stroke Rehabilitation

-
Multispecialty hospital, outpatient clinic, and freelance settings During my practice, I had the opportunity to work with several stroke patients across varied settings — including a multispecialty hospital and clinical OPD setup as well as a freelance physiotherapist providing home-based care. These experiences allowed me to develop a comprehensive and adaptable approach to post-stroke rehabilitation, tailored to each individual’s condition and environment. Presentation and Common Complaints: Most patients I managed during this period had suffered an ischemic or hemorrhagic cerebrovascular event affecting either the dominant or non-dominant hemisphere. They commonly presented with: • Hemiparesis or hemiplegia • Spasticity, especially in the upper limb flexors and lower limb extensors • Poor balance and postural control • Gait disturbances or inability to ambulate • Shoulder subluxation or pain on the hemiplegic side • Difficulty with activities of daily living (ADLs) • C...
Read more

Introduction to Women's Health Physiotherapy

-
Introduction Women’s Health Physiotherapy focuses on the prevention, assessment, and treatment of conditions that specifically affect women. These conditions can span the entire female lifespan, from adolescence to post-menopause. It covers a wide range of issues related to musculoskeletal, pelvic health, reproductive health, post-pregnancy care, and more. Women's health physiotherapists play an important role in improving the quality of life for women by addressing these physical, emotional, and psychological aspects.   1. Overview of Women's Health Physiotherapy What is Women’s Health Physiotherapy? • It is a specialized area of physiotherapy that focuses on treating physical and musculoskeletal issues, particularly those that are specific to women. • It also involves education and prevention techniques to address issues that women face due to physiological changes (such as pregnancy, menstruation, or menopause). Core Areas of Focus in Women's Health Physiotherapy: • ...
Read more

Case Study: Acute Low Back Pain

-
Clinical Experience (Home visit: 2020-2021)-  A 28-Year-Old Female Police Officer   Patient Information: • Name: [S] • Age: 28 years • Gender: Female • Occupation: Police Officer (requires long periods of walking and standing) • Medical History: No significant past medical or orthopedic history. • Presenting Condition: Acute low back pain following an immediate twisting movement while turning. The patient was unable to move and sought emergency care. She was advised to start physiotherapy for rehabilitation.   Initial Assessment: Subjective Findings: • Main Complaint: Acute onset of severe low back pain following a twisting motion while turning. • Pain Characteristics: - Pain intensity: 8/10 on the VAS (Visual Analog Scale) - Location: Localized in the lumbar region with referral to the left gluteal region. - Nature: Sharp pain, especially during movement or bending. - Aggravating factors: Prolonged standing, walking, and twisting motions. - Alleviating fa...
Read more