All You Need to Know About Back Pain

If you are reading this blog, it is likely that you have had some sort of back pain in the past, or know someone who desperately needs help for their back. Lower back pain is common and can be recurrent. Research shows 70-90% of Australians will experience back pain at some point in their lives.

Episodes of lower back pain can be frightening, but most people recover well with the right guidance. Clinicians at Livewell Health regularly see clients with back pain and guide them towards recovery. Below are the questions and misconceptions about back pain that are commonly addressed by Livewell Physiotherapists:

Do I rest or keep moving when having sudden pain on my back?

Avoid bed rest and remain active as much as you can. Prolonged bedrest is not recommended. Instead, try alternating your positions every 10-20 minutes - standing, walking, sitting and laying in bed.

Do I put ice and/or heat to make it better?

There is no strong evidence that either of this could help. One may prefer to use one or the other, depending on what their body is used to. While others may find no benefits at all. Pain-relief cream or medications may help mask the pain if it is too much to tolerate.

I haven’t seem to change my routine a lot recently. I wonder what caused my back pain?

Pain is multi-factorial - this means there are usually multiple causes as to why the pain develops. There may be structural issue or movement patterns that needs to be addressed. But also remember that pain can be affected by psychological, other health-related issues, social or lifestyle related.

Do I need scans?

Strong evidence shows that MRI and other scans are only necessary in small percentage of people where serious and rare diseases are present. Scan results can be poorly associated with the pain you are experiencing.

I’ve got disc bulges and been told not to bend at all. I am not sure how to manage this.

Some terms such as "degeneration" or "disc bulges" that are shown in the results can be simply normal age-related changes. These changes can be present in people who have NO lower back symptoms. You need to start with movements that your body can tolerate, and progress the range from there. It is impossible to live a great quality of life without being able to bend over at all! This advice is not sound and I’d work with a physio I trust if I were you.

Someone told me in the past that my back has “slipped out”. I need my back to be “put back in place”. Can you help me?

Your spine is a strong structure. Discs do not "slip" or go "out of place". Discs are firmly held in between the vertebrae. The lower back, like any parts of your body, loves and is capable for large range of movement! What you were referring to may be what we refer to as ‘manipulation techniques’. We address this in the question below.

Does my back need to be cracked regularly?

Cracking sounds that your body produces is due to the air pockets that happen to be present in your joints. When air is released through manipulation techniques done by health professionals, it makes the cracking or popping sounds. This may help in relieving the “stiffness” that you are experiencing - however, not for long-term. If the underlying causes are not addressed, the problems will recur.

Will I benefit from massages?

Muscular release and joint manipulation are great for short-term pain relief. Your body, like a car, benefits from regular maintenance, such as hands-on therapy at the clinic. Long-term health outcomes are more likely to be achieved when hands-on therapy is combined with regular physical activity.

Do I need to take time off from work to recover?

Getting back to work or physical activity routine safely will optimise your recovery. Again, remaining at home and fully bed resting when you still have the capacity to move, is not helpful. If you are unsure, contact your physiotherapists as they are trained to help you with gradual return to activities safely.

What is the best treatment for my back?

Exercise is the only current approach that is strongly supported by research. The best exercise is the one that you can stick to for a long period of time. Your prescribed exercises may involve resistance (strengthening), mobility and cardio training. Chat with your physiotherapists to discuss the most ideal exercise plan for you.