Written by Ryan Tan, BSc Physiotherapy (AUS), Certificate of Spinal Manual Therapy (COSMT).

One of the most common injuries we see in our clinic is low back pain. And its severity can range from being something that people ‘just live with’, up to being incredibly painful with radiation of pain down into your legs. 

The good news though, is that most back injuries can, and should be, treated conservatively. Over the next couple of blog posts, we’ll share some useful tips to help with your back pain from day 1 to being back doing what you love! 

It goes without saying that each persons ‘back pain’ is unique and individual to them, especially if you’ve been dealing with it for a while, or get flare ups every so often. The key to getting it under control, is to find out the cause of why your back has taken more stress than its normal capacity. 

But first, let's help you get over your acute pain. To clarify, acute in this case means the first 7 days. 

RECOMMENDED ADVICE & PAIN RELIEVING EXERCISES

1. Avoid aggravating activities. For example, if it hurts to bend down to tie your shoelaces, try lunging down instead, keeping your back straight. 

2. Gentle Exercises and walking is GOOD for it. Some movements that are generally safe to perform include cat camels, and rocking your knees side to side while lying on your back. 

3. Complete bed rest is NOT helpful, and neither is sitting for long periods of time. Try to get up and move at least once an hour during the day. 

MEDICATION

Generally, paracetamol is a suitable pain relief medication that most can have, as is ibuprofen (Non Steroidal Anti Inflammatory Drug). Be sure to check with your medical doctor for suitable dosages.

PROGNOSIS & RE-INJURY REDUCTION

Most people will recover from their acute episode of low back pain with the help of a physiotherapist (mobilisations, dry needling, massage etc). However, if you are looking for long term spinal health, let our physiotherapists help to identify your weak links and mobility restrictions to create a tailored rehabilitation program for a bulletproof spine. 

ABOUT THE AUTHOR

Ryan Tan is our Clinical Director and Physiotherapist here at Physiologic Hong Kong. His main clinical interests lie in treating spinal conditions and utilising strength training principles in his rehab programs. He has a Certificate of Spinal Manual Therapy from Manual Concepts, the world leader in Post Graduate Spinal specialisation, ensuring he can provide an accurate diagnosis and effective treatment plans even for many complex cases. Clinically, he works in close collaboration with some of Hong Kong’s top spinal surgeons, bringing his blend of treatment and rehabilitation to get the best results for his clients. Looking to bridge the gap between your traditional physio ‘treatment’ and building a strong, injury-proof body? Reach out to us here to see how we can help!

Ask us about how we can help with lower back pain today!