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How To Recover From Lower Back Pain And Move Forward...

Updated: Feb 16


 

Please consult your clinician or healthcare professional if you have any inquiries or uncertainties regarding the suggestions provided below.

 

Have you ever experienced a sudden onset of pain in your lower back? Sometimes, this pain develops gradually, but often it seems to emerge unexpectedly, without any specific cause.

It may occur after bending down to tie your shoes or picking up something as light as a piece of lettuce. Following the bending motion, straightening up again becomes extremely challenging due to the sudden onset of pain and muscle spasms.


In addition, getting up from a seated position, changing positions in bed, or entering and exiting a car may also be very painful. Due to the abrupt nature of the pain and the resulting limited movement, people often describe it as "throwing out their back."

If you have experienced this, you probably remember how frightening it was. However, you are not alone. It is estimated that at least four out of five individuals will have at least one episode of low back pain in their lifetime.


The good news is that because low back pain is so prevalent and has been for many years, there is a wealth of valuable research and proven strategies available to help manage it. Here are a few important pieces of information you should be aware of:


 

Back Pain Does Not Predict The Likelihood Of Developing Chronic Pain


It's crucial to understand that experiencing an episode of low back pain and restricted movement does not necessarily indicate the development of long-lasting chronic pain. In most cases, there is rarely a significant medical cause for the pain.

Despite the intensity of the pain, it does not imply that your spine has been injured. Our backs are resilient, and in the majority of instances, there is no need for imaging tests like X-rays or MRIs.


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Movement Is Important


Despite initial difficulties and discomfort, engaging in movement is one of the most effective strategies for recovering from low back pain. While it is important to proceed slowly and cautiously during the first few days, it is crucial to keep moving. Make sure to change positions frequently.

With time, you can anticipate an improvement in your ability to move more easily.


Relax Your Muscles



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It is crucial to find ways to relax your tense back muscles. One suggestion is to find a comfortable surface, such as the floor or your bed, and lie down on your back with your knees bent or straight, whichever feels better for you. Minimize distractions and refrain from talking. Allow your mind and body to relax as you take deep breaths, focusing on your belly rising.


Try this relaxation exercise for a duration of 5 to 15 minutes. To get up from the floor, roll onto your side first and then use your hands for support.


Walk As Much As Possible


Walk within your comfort level, both indoors and outdoors.

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An episode of low back pain typically shows improvement over the following days and weeks. Whether you are experiencing it for the first time, dealing with a recurring episode, or facing persistent low back pain, a Clearwater physiotherapist can guide you through the necessary steps to help you regain your normal self.


 

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