Healthful Hints
LOW BACK PAIN
How to look after your back
There are many reasons why people get low back pain. These can be postural, or due to an injury. Pain can come from any of the structures in your back including muscles, bones, ligaments, tendons, joints, cartilage or discs. It may be from nerves which have been injured or irritated, or it could even be referred from another site such as your kidneys or other internal organs. Your physiotherapist can help to identify which of these structures is causing your low back pain and will provide a treatment programme specially designed for your back.
There are things that you can do at home to look after your back. Regardless of the injury, all backs will benefit from being kept straight or neutral in shape. This will ensure the load on all the structures of the back is minimized. Try bending your finger back and holding it for a minute- you will see how staying in a position that is not neutral can eventually cause pain and discomfort. It is the same with your back!
A normal spine has four curves.
| Cervical Lordosis |  |
| Thoracic Kyphosis | |
| Lumbar Lordosis | |
| Sacrial Kyphosis |
You can maintain these normal curves by following the simple instructions below:-
- Sit up straight and tall at your computer and in your car. You may need to place a small rolled towel or lumbar roll behind the small of your back.
- Avoid lifting, bending and twisting.
- Avoid sitting slumped in your couch. Sit on a hard-backed chair instead.
- Sleep on your back with a towel under your knees or on your side with a towel between your knees to stop your lower back from twisting. If you are on your side, cuddle a pillow to stop your upper arm from pulling your upper spine into a rotated position.
- Try not to sit or stand for too long. Alternate between positions.
- Try not to rest too much. By moving around you maintain the use of your muscles. Your muscles may weaken if you do not use them.
- Place things at your height to do work, so you don't have to lean over.
Always see your physiotherapist, local GP or other qualified health professional if pain persists.