Back pain may be a result of injury to any or all of several body structures. Injury to the soft tissues (muscles, ligaments, tendons) results in sprains or strains, which although may be very painful are generally not considered serious. However injury to bones, joints, discs and nerves may be more serious. If you have pain that is referred down your leg, or are feeling numbness, weakness or pins-and-needles, this usually means a nerve is being compressed and you should get help as soon as possible. Any of these injuries can cause inflammation, pain, muscle spasm and loss of movement.

Left untreated, low back pain can often last for prolonged periods to become “chronic”, or become a regularly recurring problem. It will affect most people to some degree at some stage in their life, and accounts for more sick leave taken than any other single condition. A major problem is that once you have had low back pain the muscles that normally support your low back (your “core stabilisers”) often become weak, and this underlying weakness leads to chronic or recurrent pain episodes. This is why restoring your “core stability” is such a vital component to effective long-term management of low back pain.

What are causes of Low Back Pain?

Back pain has a variety of causes including poor posture and poor body mechanics. For example, standing for long periods of time or sitting incorrectly can cause back pain. Engaging in certain sports such as rugby often carries a risk of back injury. Low back pain is often associated with heavy physical work, lifting or forceful movement, bending or twisting, or awkward positions. You may even have a gradually progressing back problem and not know it until a stressful movement aggravates the condition. Uncommon—but serious—causes of back pain include infections, tumors, and fractures.

How Precision Physio can help you

Precision Physio has developed and refined a unique and highly effective “phase-based rehab system” to systematically guide you through your treatment. We provide the most up-to-date treatment for back pain tailored to your individual assessment and needs. Our strong focus on “evidence-based practice” means that only techniques of proven effectiveness are used by our physio’s, and the treatment options we provide for you depend on the type of back pain you have. Our thorough assessment ensures that we identify and treat the underlying cause of your problems to bring you lasting freedom from pain, not just temporary relief from your symptoms. Some examples of treatment include: hands-on techniques such as joint mobilisation, manipulation and massage; posture correction techniques; back strengthening and core stability programs; stretches; traction; electrotherapies (ultrasound, interferential), and the list goes on. We have a very close relationship with local GP’s and specialists so we work great as a team to give you the best care available.

What to do when you have an episode of back pain

• Try to stay as active as possible within your comfort limits. Do not completely rest unless you really have to, and then 2 to 3 days maximum. Rest is not a treatment for low back pain and has been proven to lead to stiffness, weakness, loss of fitness, and disability.
  
  
• Keep up normal activities. Giving yourself small goals to achieve, eg to walk around for 10 minutes every 2 hours, to sit for a certain time etc.
  
  
• Pace your activities. Do normal daily activities but cut them up into small blocks of time that you can easily manage. Increase activities by fixed increments and stick to what you plan, not to how you feel.
  
  
• Take adequate pain killing medication when required. Medication should be taken in fixed doses at fixed times, and not when you feel like it or the pain gets too bad. Medications should be discussed with your doctor or pharmacist.
  
  
• Keep a positive outlook. Most back pain will resolve very well with the right treatment and a little time.
  
  
• Go back to work and normal activities as soon as possible. Don’t wait.
  
  
• Do not expect to be completely pain free before resuming normal activities. Get moving again, but work within your comfort limits.

Quick tips for preventing Back pain

• Always stretch before exercise or other strenuous physical activity.
  
  
• Don’t slouch when standing or sitting. When standing keep tall with your weight balanced on both feet – this is the best position for your back.
  
  
• At home or work, make sure your work surface is at a comfortable height for you.
  
  
• Sit in a chair with good lumbar (low back) support and at the correct height for you. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support.
  
  
• Wear comfortable, low-heeled shoes.
  
  
• Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface, and try not to sleep on your stomach
  
  
• Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your back straight. Keep the object close to your body. Do not twist when lifting.
  
  
• Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
  
  
• If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
  

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