Ease Low Back Pain Without Breaking the Bank or Your Schedule

Did you know that low back pain is the number one cause of disability worldwide? It affects an estimated 619 MILLION people globally. The cost of treating low back pain, including medical expenses and lost wages from time off work, adds up to over AUD$75 billion every year. In fact, it might even reach as high as AUD$150 billion. That’s a lot of money! Therefore, as you could have guessed, it is the most common musculoskeletal injury that physiotherapists see.

Guess what? Most cases of sudden low back pain improve on their own within just 5 days! In fact, around 70% of people with sudden low back pain feel better in less than a week. And here’s the really amazing part: by the time 6 weeks have passed since the injury, about 90% of people find that their back pain has completely gone away. These findings come from a recent study by De Campos and colleagues in 2023.

Even though you can recover quickly from low back pain, it doesn’t mean you won’t experience high levels of pain during that time. When you’re in pain, a physiotherapist can be really helpful. They’re experts at giving you the right advice and treatment to reduce your pain, get you moving again, and make changes to your lifestyle if needed to prevent future back problems. Check out some tips below and see if you can help yourself without needing to see a physiotherapist at all!

DIY Tips to Ease the Low Back Pain Ache

Keep Moving!!!

It’s important to keep moving, even when you’re in pain. If you stop moving, your muscles can stiffen up, which might make your pain worse and slow down your recovery. But don’t push yourself too hard – listen to your body.

Here are some gentle ways to keep moving:

• Take short walks for 2-3 minutes every half an hour.
• Try riding an exercise bike slowly for 5-10 minutes, three times a day.
• Go for a walk or swim in the pool. The water can help take some weight off your back, making it easier to move.

Apply Heat!!! 

Heat therapy can help ease pain in various ways. It’s known to be a great pain reliever, as it can reduce discomfort, loosen up tight muscles, and soothe stiff joints. Plus, it’s a simple and affordable option that’s been proven to work.

Here are some easy ways to use heat therapy:

• Use heat packs.
• Take a warm shower.
• Apply a warm, damp towel.

Do Some Exercises!!! 

Here are some simple exercises that many physiotherapists recommend when someone injures their back.

Click here to watch our Low Back Pain Masterclass

Pelvic Tilts: Pelvic tilts are great for when your back hurts while sitting and you can’t move around much, like when you’re working or driving. This exercise helps give your back the movement it needs. Perform this exercise for 30 seconds every half hour.

Sit up straight and place your hands on the bony parts at the front of your hips. Tilt your hips forward – You’ll feel your belly sticking out and your lower back arching more. Then, tilt your hips backward – You’ll notice your back rounding a bit. Repeat this movement for 30 seconds.

Click here to watch a video demonstration of the exercise.

Half Push Ups/Back Extensions: With this exercise you are aiming to extend through the back. It encourages movement and might make your back feel a bit uncomfortable at first. It’s common for your back to feel a little sore, but the more you do it, the easier it should get. If it feels too sore, don’t stretch as far and see if that helps.

Start with your hands next to your shoulders in a push-up position. Then you want to push your upper body up while keeping your hips on the ground.

Click here to watch a video demonstration of the exercise.

Knee Rocks: Knee rocks are another exercise that helps move your back and hips. Like before, this exercise might feel a bit uncomfortable at first. But as you keep doing it, your body will get used to the feeling, and you’ll be able to move further each time.

Start with your knees up and then rock them to each side while keeping your chest facing upwards.

Click here to watch a video demonstration of the exercise.

EmbdyHealth Physiotherapy: Your Partner in Recovery

Here at EmbdyHealth we know that you’re going to love your physiotherapy. If you don’t see any improvement after 3 sessions you get your money back. That is our guarantee to you that you will have a great time at EmbdyHealth Physiotherapy.

Come See Us Today

At EmbdyHealth, we’re experienced in handling back pain. If you’ve tried these tips and still need help, schedule a session with one of our skilled physiotherapists today!

Reference: For those intrigued by the stats and stories behind low back pain recovery, check out the enlightening study by De Campos et al. (2023) in the European Journal of Pain. It’s a deep dive into the hopeful prognosis for new episodes of low back pain, offering a scientific backbone to our approach. Explore the study.