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How to manage Back Pain

Research shows that 4 out of 5 people will experience back pain at some point in their lives. While some cases are acute and short-lived, resolving with medication, others can become severe and prolonged. Understanding the causes and prevention of back pain is the first step toward managing it effectively.

Understanding the Back’s Anatomy

The back is a complex structure built around the spinal column, which consists of 24 vertebrae stacked one on top of another. The spine connects to the pelvis at the bottom and is topped by the skull.

The bones of the spine are held together by discs at the front and facet joints at the back.

• Discs absorb shock and bear loads.
• Facet joints contribute to the spine’s flexibility and movement.

What Causes Back Pain?

For most people, back pain is classified as non-specific back pain, meaning there is no identifiable medical cause. Several factors, however, can increase your risk:

1. Prolonged positions: Sitting, standing, or bending down for extended periods (e.g., working at a desk without breaks).
2. Improper lifting techniques: Straining your back while lifting, carrying, or pushing heavy objects.
3. Poor posture: Adopting incorrect positions during activities like housework or gardening.
4. Being overweight (BMI > 30): Excess weight and low fitness levels add strain to the lower back.
5. Accidents or injuries: Sudden trauma to the back can lead to pain.

How to Manage Back Pain

1) Stay Active
Regular activity or exercise is crucial for:

• Reducing stiffness and pain.
• Strengthening muscles and improving stamina.
• Enhancing flexibility and overall fitness.

Prolonged inactivity weakens muscles, making them more prone to strain. Avoid extended bed rest and try to keep moving.

2) Use Pain Medication if Necessary
Over-the-counter painkillers like paracetamol or ibuprofen can help manage pain and allow you to stay active.

• Take them regularly at the recommended dosage to control discomfort effectively.
• Avoid waiting until the pain becomes severe before taking medication.

Important Notes:

• If you’re pregnant, or have conditions like asthma, acid reflux, or ulcers, consult a doctor or pharmacist before taking ibuprofen or aspirin.
• Always follow dosage instructions and check for side effects.

3) Seek Physiotherapy
If back pain persists or limits your daily activities, consult a physiotherapist for a thorough assessment. A physiotherapist can help you:

• Manage pain.
• Improve movement, strength, and flexibility.
• Prevent future episodes through proper techniques and lifestyle adjustments.

Physiotherapy Treatments for Back Pain

Physiotherapists use a variety of treatments tailored to your specific needs, including:

• Exercise therapy: Strengthens back muscles and improves mobility.
• Joint mobilisation: Restores movement in stiff spinal joints.
• Soft tissue massage: Relieves tension and promotes healing.
• Acupuncture/Electroacupuncture: Reduces pain and inflammation.
• Pilates: Improves posture, core strength, and flexibility.
• Postural advice and education: Helps you maintain correct posture during daily activities.
• Electrotherapy: Uses electrical stimulation to relieve pain.
• Ergonomic assessment: Provides recommendations for better workplace or home setups to reduce strain.

Final Thoughts

Back pain can be frustrating, but with the right approach, it can be managed effectively. By staying active, using pain relief wisely, and seeking physiotherapy, you can reduce discomfort and lower the risk of recurrence.

If you’re experiencing back pain or have further questions, contact us at Physiotherapies for expert advice and care.