At E4 Physio, we find that lower back pain is one of the most common complaints among people of all ages and lifestyles. It can disrupt daily life and make even the simplest of tasks become challenging. But the good news is that with the right knowledge, guidance, and treatment from our team of specialised physiotherapists at E4 Physio, we can help you can take steps to manage and even prevent lower back pain.
In this guide, we’ll explore the common causes of lower back pain, effective treatment options, and practical tips to keep your spine healthy.
What Causes Lower Back Pain?
Lower back pain is categorised into three distinct groups, each representing different underlying causes and implications for treatment. In most cases, the conditions are not serious.
Group 1: Research indicates that approximately 90% of people suffering from lower back pain experience issues that are primarily related to the muscles and joints in the lower back region.
Group 2: In a smaller percentage of cases, approximately 5-10% of individuals with lower back pain may experience related nerve symptoms. This can be shown as leg pain that interferes with daily activities, sensations of pins and needles, numbness, or even occasional weakness in the legs.
Group 3: It is important to note that in rare cases, approximately 1% of individuals experiencing lower back pain may have a serious underlying condition that requires immediate medical attention from a doctor.
Overall, while lower back pain can be distressing, understanding its classifications and potential causes can help you to seek the right treatment and manage your symptoms effectively.
How Long Can Back Pain Last?
Lower back pain, in most cases, improves in its own time and typically does not lead to long-term limitations. However, the timeframe of lower back pain can vary from person to person and depends on multiple factors.
For some individuals, acute lower back pain may last only a few days or sometimes weeks. On the other hand, others may experience persistent discomfort lasting several months. Other contributing factors such as age, overall health, physical activity levels, and the presence of health conditions can influence the healing process.
At E4 Physio, we specialise in assessing, managing, and treating lower back pain. Whether you’re experiencing a short-term issue or persistent discomfort, our expert physiotherapists provide tailored treatments designed to address the root cause of your pain and promote long-term recovery through a combination of hands-on therapy, corrective exercises, and personalised tailored advice.
Do I Need A Scan?
In the majority of cases, lower back pain does not require a scan and can be effectively managed without imaging. However, there are certain situations where a scan or medical attention is strongly recommended.
If you experience symptoms such as incontinence, sudden and worsening weakness in both legs, or numbness around your pelvic floor, these could indicate a more serious condition. In such cases, it is essential to seek urgent medical attention to ensure proper diagnosis and treatment.
The 2 Myths About Lower Back Pain
When it comes to the issue surrounding lower back pain, there are two common myths that often lead to unnecessary fear and avoidance of activity. Let’s break them down below:
“My back is damaged”
Many people often believe that back pain means their spine or muscles are severely damaged. However, the truth is that the lower back is incredibly strong and resilient. While it’s natural to feel concerned during episodes of pain, it’s also important to remember that in most everyday cases we see, lower back pain does not signify serious or long-term damage.
“I have to stop bending because of my lower back”
Another common misconception with lower back pain, moving will worsen the pain. In reality, avoiding movement can actually prolong recovery. Gentle and controlled movement helps improve the resilience of your back, promotes circulation, and encourages healing.
What Can I Do?
Remaining active and continuing your normal routine, within your own limits of which you can comfortably tolerate, can significantly speed up recovery and reduce the likelihood of your back pain recurring. For some individuals, temporary adjustments to work duties may be necessary to ensure a safe and manageable return to work.
A cliché that you may hear some physiotherapists say is, “Motion is Lotion”. While it’s normal to feel some soreness when reintroducing movement during back pain, the key is to start small and only do what feels manageable. Avoid lying in bed, as this can delay recovery.
Optimism, quality sleep, healthy eating habits, relaxation techniques, and spending time doing the activities you love all contribute to healing both the body and mind. These positive habits can play a vital role in reducing stress, boosting energy, and supporting your recovery journey.
For short term pain management of lower back pain, here's a simple foam roller exercise:
For long term management of lower back pain, here is the Jefferson Curl strength exercise:
What Can We Do For You at E4 Physio?
The physiotherapists here at E4 Physio perform a comprehensive assessment to determine what are the contributing factors to your symptoms. This allows us to determine the best route for treatment. Our treatment towards lower back pain involves a combination of hands-on treatment, collaborative goal setting, and an exercise based rehabilitation plan. For a consultation, you can book online today here.
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