Did you know that approximately 70-90% of people will suffer from some form of low back pain? Are you part of this statistic? If you are and are an Australian senior we have provided five tips to help with lower back pain…
Low back pain can change your life drastically if it is not well managed. So, if you suffer from low back pain or have experienced aches and niggles in your back, our team at The Physio Co are ready to help.
Five tips to help lower back pain
The tips below may help to improve your low back pain and reduce its impact.
- Keep moving – tip number one to help lower back pain is the most important. There is a common misconception when experiencing low back pain is that movement will hurt your back and make it worse. Too many times we see people being told to rest to improve their pain; however, this is not a long-term solution, and will often increase recovery time. It is important to keep moving to help with your lower back pain and get back to your usual daily life. Your physio can give you advice on how to move safely without making your pain worse.
- Stretching – Tight muscles within the lower back, or throughout the body, can limit movement and cause lower back pain. Stretching exercises can be a simple way to decrease pain and improve movement. Speak to our team of physios about which stretching exercises might be appropriate for you.
- Strength training – Incorporating strength training into your daily routine has many benefits – it’s not just great for improving back pain. Strengthening your muscles can help to improve arthritic pain, increase bone strength and keep you moving for longer. We can guide you through the kind of strength exercises that would be best for you to try.
- Apply a heat pack – Warmth is often associated with comfort and relaxation, and a heat pack can have a soothing effect on lower back pain. Whilst this tip to help lower back pain is not a long-term solution, it is both an easy and inexpensive way to provide some short-term relief. Combining a heat pack with other interventions is a great way to improve your lower back pain.
- Sleep – Sleep is important when managing pain, as not getting enough sleep can increase your pain levels, and often the way that you sleep can dictate your pain. Ensuring you get enough sleep is important for recovery, but when you have low back pain it can be difficult to find a position that you can sleep in without pain. Physiotherapists can help you to find a position that is good for your back, and that helps to ease your pain.
Did these tips to help lower back pain help? Interested in knowing more about physio?
Article Written by Emily Maher (Physiotherapist – Team VIC North)