Low back pain is something many will experience at least once in their lifetime. The lumbar spine is one of the most commonly injured areas of the body, due to it’s near constant use in just about every human activity. Unfortunately, this pain can also be quite debilitating. It affects the most basic aspects of daily life. This includes sleep quality, ability to work, and ability to perform exercise of all kinds. The good thing is, low back pain can typically be treated and alleviated without resorting to surgery. Many patients go through physical therapy as a safe and evidence-based solution to work through their back pain.
While some causes of low back pain are obvious (car accident, fall, etc.), it can also be more subtle. Consistently poor posture, repeated lifting with incorrect body mechanics, or extended periods of sitting can contribute to this pain over time. Discs between the vertebrae may begin to bulge or even herniate, causing stiffness, radiating pain, and/or numbness. Additionally, as we age the spine can become more vulnerable. Activities that were not an issue previously can begin to pose a problem. Loss of mobility, loss of muscle tone, reduced bone density, and arthritis can all contribute to age-related low back pain.
If you start to feel a twinge, there are steps you can take for self care. Reducing or modifying activities to avoid aggravating the injury is key to preventing a cycle of pain/inflammation. Beyond the first 24 hours, it is no longer recommended to rest completely. Movement encourages blood flow, which is needed in the healing process. Ice and heat use can contribute to healing by reducing inflammation and increasing circulation. Performing gentle movements that do not cause pain will prevent muscle stiffness.
Self care may be all you need to get to feeling better, but it is important to get help for low back pain when home care doesn’t yield results after 1-2 weeks. This could indicate an injury that requires more detailed, professional treatment in order to heal. If the pain is severe enough that it limits your ability to work, exercise, or do basic daily activities, it is recommended to seek help right away. Recurring episodes of back pain are indicative of a deeper problem, which can be investigated and worked through with a physical therapist. If your low back pain is accompanied by weakness, numbness, or radiating symptoms (pain in areas besides the low back), it is likely a disc problem that requires imaging for diagnosis. Physical therapists can use this imaging data to treat patients, potentially avoiding heavy medication or surgery. Seeking treatment in all of these cases often leads to faster recovery and lower risk of repeat injuries.
A physical therapist will evaluate your posture, movements, and strength. With this information, they will create an individualized exercise program that will keep you moving and improve your symptoms over time. A PT can also employ manual therapy to reduce pain and increase freedom of movement. They can explain body mechanics that may have led to injury, how to improve them safely, and how this improvement can prevent repeat injuries.
Your physical therapy treatment will be custom designed for you and based on years of scientific research on low back pain. It will focus on strengthening the core and other back supporting muscles, improving posture, improving movement patterns, and teaching strategies for lifting. In addition, any other activities required by your particular lifestyle will be addressed. The long term focus will be on function, not just pain relief.
In conclusion, you are not alone! Low back pain is common, which means there are a lot of treatment options and knowledgeable people prepared to assist. If you are struggling with low back pain, we encourage you to seek help and not push through the pain.