How Can I Self-Manage My Lower Back Pain?

Are you experiencing lower back pain? Is it a few days or a week before you can see an Osteopath? There are many ways you can manage it yourself in the meantime.

Stay active

While the pain in your lower back might be severe and has you lying down, try to avoid prolonged bed rest. It is important to remain as active as you can. Move around as soon as you are able and aim to do a little more every day. You could try walking around the house or to the shops. You may be in some discomfort, so avoid anything that causes debilitating pain.

Try gentle stretching before you attempt any activity and avoid heavy lifting, repetitive bending, twisting, pushing and pulling.

Hot and cold treatments

Anything from a hot bath to heat packs and hot water bottles can help ease the pain. Ice packs or a bag of frozen peas applied to the affected area can also help. Make sure you don’t place the heat pack or cold pack directly on the skin — wrap them in a cloth before applying.

You could even alternate between the two. Both hot and cold packs can be purchased from most pharmacies. Don’t use either if you are experiencing numbness.

Night-time

It might help to change your sleeping position while you are experiencing lower back pain.

If you sleep on your side, bring your legs up slightly towards your chest and place a pillow between your knees. If you sleep on your back, place a pillow under your knees. If you sleep on your front, although not advisable for lower back pain, put a pillow under your tummy.

As for your mattress, a medium to firm mattress that supports your shoulders, hips and buttocks while keeping your spine straight is a good choice for most people.

Manage stress

Muscle tension caused by worrying can make pain feel worse. Relaxation techniques or mindfulness can help reduce your stress levels and in turn muscle tension.

Lift and carry safely

If you have to pick up a heavy load, squat down, hold the object as close to your body as you can, and lift using your legs. Ask someone to help you or use a trolley if the load is too heavy to manage comfortably on your own.

At work

If your job involves sitting down for long periods, sit on a chair that has lumbar support — or use a rolled-up towel or pillow in the curve of your lower back. If you are standing for long periods, avoid high heels, and rest one foot on a small stool or box every now and then.

When performing repetitive tasks, take frequent short breaks to relax or stretch. Try not to sit for longer than 20 to 30 minutes without getting up and moving around.

Stay connected

Keep up with social activities, leisure and life at home as much as you can.

Learn more about your back pain

What makes it better? What makes it worse? Take notice, and even start a pain journal to keep track of triggers.

When should I see a doctor?

There are times when it is better for you to see a doctor for advice, such as:

• If you have severe pain that gets worse over time instead of better.
• If you are unwell and have a fever with the back pain.
• If you develop numbness or pain in the buttocks, leg, foot or genitals.
• If you lose control of your bladder or bowels you should see your doctor immediately.

Seeing an Osteopath

An Osteopath at Movement Studio can assess your back and, where appropriate, provide hands-on treatment such as soft tissue work, joint mobilisation and manipulation, along with advice and exercises to help you manage your back between appointments. Book an appointment or text 0434 395 408.