Do you have back pain? If so, you are not alone. Back pain is very common in Australia — most people experience it at some point in their lives. Men and women are affected equally, and while it's most common in working-age adults, back problems can start early in life.
What is lower back pain?
Lower back pain normally feels like an ache, tension or stiffness in the lumbar spine. A number of conditions related to the bones, joints, connective tissue, muscles and nerves can cause back issues.
Back pain is usually described in one of three categories:
Acute — short-term, lasting a few days to a few weeks. It often improves on its own with self-management, although it can at times be quite severe.
Subacute — lasting between four and 12 weeks.
Chronic — lasting three months or longer.
Who gets lower back pain?
Anyone can have lower back pain, but some things make it more likely:
Older age
Low fitness level and lack of exercise
Being overweight
Jobs or activities that involve heavy lifting, twisting or vibration — and long periods of sitting, especially with poor support
What causes lower back pain?
The lower back is made up of the vertebrae, the discs between them, nerves, and the surrounding muscles, ligaments and tendons. Pain can come from any of these, including:
Strains and sprains of the surrounding muscles, ligaments and tendons.
Facet joints — the small joints connecting one vertebra to the next, which can become irritated and stiff.
Myofascial pain — tight, tender areas in the muscles, sometimes called trigger points.
Osteoarthritis — age-related changes in the joints, discs and ligaments of the lower back or the sacroiliac joints.
Disc changes — degeneration or a disc bulge, which can sometimes irritate a nerve.
Referred pain — pain felt in the buttocks, legs or feet when a nerve is irritated as it leaves the spine.
Managing acute lower back pain
Most people recover from acute lower back pain whether they manage it themselves or seek treatment. Staying active, heat or cold packs and, where appropriate, over-the-counter pain relief often help. Current guidelines favour self-management, physical therapies and psychological approaches ahead of medication and surgery for most people.
Self-management
Learning more about your back pain and what makes it better or worse.
Staying as active as possible.
Managing your weight and stress.
Taking breaks if you are sitting or standing for too long.
Quitting smoking.
Lifting and carrying heavy loads safely.
Sleeping on a supportive mattress.
Physical and manual therapies
In Australia, chiropractors, physiotherapists and Osteopaths use physical and manual therapy to treat lower back pain, often including soft tissue work, joint mobilisation and manipulation. Osteopaths complete five years of university training and take a whole-body view — assessing not only the painful area but other parts of the body that may affect how you move, along with work, lifestyle and ergonomic factors.
Psychological approaches
Cognitive behavioural therapy with a mental health professional can help change the way you think about and respond to pain, and mindfulness-based stress reduction can help with awareness and acceptance of pain and the emotions connected to it.
Exercise
Exercises that build strength, coordination and control of the deep core muscles — such as Pilates, yoga and Tai Chi — can be helpful, as can walking, swimming and cycling.
If lower back pain is affecting your life, book an Osteopathy appointment at Movement Studio. Treatment combines hands-on techniques with exercise and self-management advice tailored to you.
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