Here you’ll find the exact advice that you’d receive from our physiotherapists if you come into our clinic within 24-48hrs of experiencing a sudden onset of lower back pain.
Firstly, do you mind answering these questions;
- Was there significant trauma involved e.g. fall from a height or a car accident?
- Do you have pain, pins and needles or numbness running down your leg/s?
- Has there been a change in your bowel or bladder function associated with the onset of your pain?
If you’ve answered YES to any of these question’s, I’d like you to get in contact with us at the clinic. You can do this by clicking on the book now button below or giving us a call on (03) 9836 1333.
If your answer is NO read on.
I’m in lots of pain – will this information apply to me?
Your back pain is probably quite bad at the moment. If I asked you to rate it out of 10 (0 being no pain and 10 being the worst pain you’ve ever experienced) it may be anything from a 6/10 to a 9/10 or even 10/10. It may be on one side of your back or both. It could be really sharp and stabbing or maybe it feels like someone is poking you with a hot poker. Maybe its aching into the top of your hip muscles or around your hips and towards your thigh. It may even be taking your breath away or making it difficult to sneeze, cough or laugh.
This is normal. *breaths sigh of relief*
Normal doesn’t mean it’s not really really unpleasant. But if it wasn’t painful it wouldn’t be doing its job which is to keep you safe and protect your body.
What’s going to happen to me? How long will this take?
The next 24-48hrs will be difficult, I won’t lie. It’s usually difficult to bend and twist and it’s usually hard to move from sitting to standing, to turn over in bed and doing the things you usually don’t think twice about will hurt. You’ll also feel quite stiff, especially after you’ve been still or in the same position for a while and especially in the morning when getting out of bed. But it’s going to get a lot easier after a day or two and in 5-7 days, your pain will be 90-95% gone.
*breaths second sigh of relief*
Even if it takes longer (up to 4-6 weeks) it’s still within a normal timeframe for acute back pain to subside.
*breaths third sigh of relief*
You may even feel your back pain reducing as you read this. Why would that be? Knowing this information makes the world of difference when you’ve suffered a sudden onset of back pain. It’s normal to feel scared, worried and concerned. It’s probably those emotions that brought you here.
So what’s causing my pain?
Pain is wonderfully complex in theory but in a practical sense it’s part of your body’s way to protect you and keep you safe. Tissues around your back such as muscles, ligaments, tendons and nerves have receptors that react to stimulus that could potentially cause harm. The really important thing here is that these receptors will often kick-in BEFORE you do any significant damage… Mind Blown!
Try it. Pull your index finger back as hard as you can. It Hurts! Is your finger damaged? No. Once you let it go your body no longer need to protect it so your pain subsides. This is what’s happening with your back right now. A good analogy is to think of pain like the petrol light in your car. It turns on before you run out of petrol. There’s no point of it coming on after you’ve run out of petrol leaving you stranded on the freeway.
The pain you’re in right now is protective. Your muscles will feel tight and tense and your movements will be limited as your body looks after you.
Our Advice for you RIGHT NOW:
- Keep moving within your pain limitations. Low level pain will not cause more harm, it’s completely SAFE TO MOVE.
- Find positions or activities of comfort. For example, break up long periods of sitting with short walks, laying down for 10-15min with your knees bent and taking some deep breaths with a long slow exhale. Anything that feels like it relaxes your muscles.
- Try some short (10min) and gentle (to the first point of pain) stretching or movement, spread throughout the day to reduce stiffness.
- Stay positive! If it helps read this blog every day for 5 days. Reassure yourself that its normal to feel this way and that you will make a full recovery.
- Stay connected to friends, family and work. You will recover faster by staying at work, socialising and working with your situation rather than against it.
- Avoid Dr Google and rushing off for medical imaging e.g. X-ray or MRI. This has been shown to slow down recovery and increase the likelihood of unnecessary medical interventions such as injections or surgery.
There you have it. A clear and simple set of instructions which you or someone you know can immediately implement after hurting your back. If you have any questions or would like to make an appointment feel free to call us on (03) 9836 1333 or click on the link below.
By Jason Clarke