My husband bent over in the shower this morning to pick up the shower gel and his ‘back went.’ What should he do?
Most low back pain is not serious and will resolve by itself, with 90% of people recovering in 6-8 weeks. Although low back pain can be very painful, research suggests the link between pain intensity and structural damage is very poor. For example, common findings on scans such as disc degeneration and slipped discs are frequently found in people reporting no back pain.
Diagnosis
For most people with low back pain, an x-ray or scan does not help to provide a diagnosis. However do consult a doctor if you experience numbness, altered walking pattern eg foot dragging related to the onset of the back pain, abdominal pain, fever or long periods of disturbed sleep.
Recovery
Whether your low back pain improves in 6-8 weeks will depend on how you manage the first few weeks. Taking painkillers and trying to remain active is the best frontline advice.
Some people find that specific movements or exercises can help, including the following:
- Lie on your back on the floor with your knees bent up and your feet flat on the floor.
- Flatten your small of your back into the floor. Do this five times.
- Whilst still lying on your back, roll your knees to the left side, and then to the right side, whilst keeping your upper body straight and flat on the floor. Do this five times.
- Repeat these exercises every 3 to 4 hours.
A period of no more than 2 weeks off work is advised. Prolonged time off work can lead to increased pain experience and disability. So if you can, try to stay in work and where possible discuss ways of adapting your job with your manager.
Symptoms
Symptoms associated with low back pain such as depression/low mood, anxiety, fear of movement and catastrophizing (thinking the worst) can all slow down your recovery as they tend to act as a barrier to your first goal of trying to remain active. It is important to be aware of these symptoms and if you struggle to overcome them, please seek further advice from your doctor or physiotherapist.
More information
Useful links to gain more information around managing back pain are:
- Arthritis Research
- Sheffield Back Pain
Bristol Community Health presently run an information and exercise group in central and South Bristol. For more information, download our Back Active patient guide.
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