Lower back pain is a common issue that affects many people, especially those who spend long hours sitting at a desk. In fact, back or spinal pain accounts for almost a third (31%) of all musculoskeletal disorder cases, resulting in more than 2.2 million cases per year in Australia alone. Leaving this pain untreated can lead to more severe flare-ups and persistent episodes. As healthcare practitioners, we often see people suffering from back pain, and it can be a complicated and multifactorial condition.
Common Causes of Lower Back Pain
Most often, more serious and ongoing lower back pain is caused by a lumbar disc irritation or lumbar facet sprain. These can develop from a specific incident or gradually over time. Bouts of lower back pain can often prevent us from doing the things we love or even the most basic daily tasks.
Sitting at a desk, lifting children in and out of cars, bending over to pick up a slightly heavy box, or even just leaning over to spit out toothpaste are actions we repeat so often that they should be executed correctly to avoid stress on our backs. However, many of us do not maintain a healthy lifting posture and tend to use the wrong muscle groups in our daily activities. This repetitive misuse can lead to significant back pain and discomfort.
Associated Conditions Stemming from Back Pain
When experiencing lower back pain, we can see other new complaints arise in associated areas which tend to pick up some of the slack from your injured spine. These can include the mid to upper back, the hips and pelvis, and even the thighs, legs, or shoulders. These areas can often take on an increased workload to help you move more freely and can become fatigued much faster than usual. This can lead to increased muscle tightness in these areas, which may contribute to your pain. Either self-massage or seeing a health practitioner can be a good way of keeping on top of these smaller complaints and helping put you on your path to recovery.
Managing Your Back Pain at Home
If you're unable to see your osteopath immediately, here are some tips to help manage low back pain:
- Use heat to calm down acute back pain flare-ups: Hot showers, heat packs, or heat gels/creams can help relax muscular tension in your lower back.
- Foam rolling and massage ball for your back: Although this may be uncomfortable, foam rolling and massage balls can be a good way to reduce muscular tension and stress in the lower back.
- Stretching for lower back pain: Stretching can be handy to help encourage movement back into the spine and help the body restore movement.
- Finding the right exercise when your back is sore: Rest is no longer the answer to healing injuries. Although with some acute injuries a small amount of rest may be important to start the healing process, it is also important to not completely immobilize ourselves when we are noticing pain. By exercising and moving, we move fluid through our joints which is important for removing inflammation from your injury. Exercise is also important in building strength back in the injured area to prevent future incidents from occurring.
Osteopathic Management of Lower Back Pain
Luckily, there is action you can take, and seeing an osteopath early can be key to making a quick recovery. Osteopathic management of lower back pain (massage, needling, trigger point release, exercise prescription, stretching, and much more) can help with restoring movement to the affected area and can also help reduce the pain levels you are experiencing. Combining a more active lifestyle with some management strategies could be the jump start you need to get yourself on the path to recovery.
At the Enso Clinic, our osteopaths employ a variety of techniques to ease your discomfort:
- Loosening tight joints: We target the stiff joints that restrict muscle function.
- Muscle stretching: We stretch tight muscles that contribute to discomfort and limited mobility.
- Movement encouragement: We help your body move as it should through guided exercises and adjustments.
- Education on dos and don'ts: We provide advice on how to manage back pain through everyday actions, helping you to avoid further injury.
- Dry needling: This technique involves inserting thin needles into specific points around the spine and lower back to release knots and relieve muscle pain.
- Cupping: By creating suction on the skin, cupping therapy helps increase blood flow and relieve muscle tension, which can significantly ease back pain.
Preventing Lower Back Pain Through an Osteopathic Treatment Plan
Prevention is just as important as treatment. We offer personalized exercises that you can do at home to strengthen your back and prevent future pain. These exercises are especially helpful if your pain is severe and you're unable to visit us immediately.
Osteopathy: The Answer to Your Back Pain
If you're experiencing lower back pain, don't wait for it to worsen. Contact a health professional at the Enso Clinic to discuss how osteopathy can help you. We're dedicated to ensuring that your back—and your overall health—is looked after with the best care possible.
Our skilled osteopaths are dedicated to providing personalized, holistic care that addresses the root cause of your pain or dysfunction. We don't just treat symptoms; we empower you with the tools and knowledge to achieve lasting relief and optimal well-being. Don't settle for anything less than the comprehensive, whole-body approach that osteopathy offers.
Book your appointment at Enso Clinic Armadale/Toorak today and take the first step towards a healthier, happier you. Your journey to wellness starts here!
References:
- Work Safe Australia, 2019