Low back pain can be scary and debilitating - but it doesn’t have to be. Gentle guided movement and pain relief are important in getting better. Do consult a health care professional for specific advice if you need it.
Physio helps get you back on your feet and out of pain. It’s not just the manual examination, diagnosis and manual therapy that helps - Physios help you understand your pain, provide gentle exercise guidance and use self help techniques like deep breathing to alleviate suffering. It can also reduce reliance on medications.
Physio’s a family affair for me. My sister Jennifer Callaghan is a Physio in Melbourne, and is super qualified, achieving a Doctorate in Physiotherapy last year. Together with an Australian company she developed videos to support low back pain sufferers. I’m sharing these bite size videos to help you understand what’s going on and actions to help.
Low back pain - how to start gently moving
Starting to move can be really difficult and even counter-intuitive. Early movement in acute back pain and gentle regular movement for longer term pain has been shown to be highly effective. This video shows you what to do without overdoing it.
Low back pain - progressing movement gradually
When you’re ready, it’s good to gradually increase the intensity of movement so you can stay strong and mobile. Muscle strengthening can support the body so you can take more pressure and return to normal activities.
Breathing techniques for low back pain
Slow deep breathing activates our internal opioid system and other nervous system effects, which in turn can reduce our perception of pain. It can dampen arousal, promote a relaxed state and provide an opportunity for distraction from pain. Some of these effects are also seen in mindfulness-meditation practices. This can be especially helpful if pain is inducing anxiety and stress.
Breaking down the myths around low back pain: some we often hear
Can your disc really go ‘out’? Do I need a scan? Demystifying back pain and understanding what’s going on really does help. The video and the infographic below provide clarity.
References
Joseph, A. et al. Effects of slow deep breathing on acute clinical Pain in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Evid Based Integr Med 2022 Feb 28;27:2515690X221078006. doi: 10.1177/2515690X221078006
Cochrane review acute low back pain. https://www.cochrane.org/evidence/CD007612_advice-rest-bed-versus-advice-stay-active-acute-low-back-pain-and-sciatica
Cochrane review chronic low back pain https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009790.pub2/full
