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Almost everyone has had some form of lower back pain at some point in their lives. It may have started after a tackle at a sporting event, after moving house or after a long day sitting at a desk. It may be just a little niggle that comes on from time to time, or the pain may be so intense that it hurts to move. The problem is that for everyone that suffers from lower back pain, it usually negatively impacts on how we function in our daily lives. What we do to prevent and treat back pain can significantly reduce the severity of the pain and disability that we experience.

What are the common causes of back pain?

As physiotherapists we often see clients who are suffering due to the most common causes of lower back pain:

//     Poor posture
//     Strained muscles
//     Damage to the lumbar discs or sciatic nerve
//     Poor core strength
//     Pelvic instability

Sometimes the reasons can be interrelated, such as a strained muscle from poor lifting technique or poor core strength, but the point is that many of these “causes” for lower back pain can be avoided.

Quick tips on how to prevent lower back pain

1.     Know your proper lifting technique! Proper lifting technique is important all of the time! Remember it’s not just when you are doing heavy lifting, it could be picking up your baby from the floor or even when you pick up a dropped pencil! Check out the 5 steps of safe lifting to avoid injury for the full article from our physiotherapist Nadia Labort.

2.     Have your posture assessed by a physiotherapist and ensure that you use proper posture when you, sit, stand and walk! Seeking physiotherapy for lower back pain is a good idea because it not only can alleviate your immediate pain, physiotherapist will looks for the causes and provide treatment.

3.     Stay active! Sedentary lifestyles weaken muscles and bones and put you at risk for injury as well as other health problems. Our bodies were meant to move and when we sit for too long, problems arise.

4.     Talk to a physiotherapist or a podiatrist about what footwear would be best for your body type and activities.

What should you do if you have a sore back?

//     You first need to gauge what type of pain you are in. If the pain is manageable try the points below, however if the pain is severe or you have any changes in the sensation or function of your bowel or bladder you should go to the hospital right away.

//     Continue to move as much as you can. This may just be small steps around the house or around the block, but these little movements mean a lot when you can get back to doing what you want to do faster!

//     Talk to your physiotherapist or your doctor about pain management strategies. This may include the use of anti-inflammatories or pain medications, but it is best to see a professional if you’re not sure what to do.

//     See a physiotherapist or other musculoskeletal therapist – they are your resource in a time of need. Physiotherapy for back pain can not only help to alleviate the symptoms but can also diagnose and treat the cause of your pain.

//     Staying healthy mentally, physically and emotionally can also be a preventative strategy to keep low back pain at bay. Eat healthy nourishing foods, get lots of sleep and learn some techniques to manage your stress.

Leah Moroz practises physiotherapy and teaches pilates in Brisbane with Body Organics. She is a Canadian trained physiotherapist, graduating from the University of Alberta’s Masters of Science in Physiotherapy after completing her undergraduate degree in Kinesiology (Human Movement) at the University of Alberta.