Most people have experienced lower back pain at some point. In fact, it is estimated that 80 percent of the population will have at least one episode of lower back pain in their lifetime. Generally, low back pain will dissipate on its own over a period of time. There are, however, several simple positions and exercises that can help accelerate recovery and alleviate the some of the pain.
Robin McKenzie, a New Zealand physical therapist, developed a simple self-treatment program for the majority of people who experience low back pain. A majority of lower back pain sufferers can use this method to safely reduce pain. However, remember that your medical condition is unique to you and we urge you to use caution and contact a licensed physical therapist or your doctor if your back pain persists or worsens.
Avoiding Activities That Worsen The Pain
When in acute low back pain, it is important to avoid activities that cause or escalate the symptoms. Limit forward bending, slouching, and lifting to a minimum. If extreme pain is present, bed rest for no more than two days may be required. In actuality, early activity and exercise are recommended.
Simple Back Exercises
Performing simple exercises can reduce levels of pain dramatically. It is necessary to complete the following exercises every two hours, or whenever symptoms return.
Exercise 1: Lie on your stomach, with your arms by your side. Relax the muscles of the body while taking several deep breaths. Remain in this position for 2 or 3 minutes.
Exercise 2: Remain face down on your stomach, but now place your elbows under your shoulders so that you can lean on your forearms. Continue your deep breathing. Lie in this position for 2 or 3 minutes.
Exercise 3: Lie on your stomach, placing hands under shoulders. Press your upper body off of the bed or floor. Keep your hips and legs down on the surface. Allow hips, legs, and back to relax and sag towards the floor. Breathe normally as you return your upper body to the bed or floor. Repeat 10 times.
Tip: Use a rolled towel around your waist when resting in bed. A lumbar roll is also necessary when sitting in a chair in order to provide steady support for the lower back.
Tip: Performing standing back bends (as illustrated below) throughout the day, completing 3-5 repetitions at a time, may also be helpful, especially if your job or activity requires repetitive bending or prolonged sitting.
If you are unable to reduce your symptoms within 24-48 hours, seek the assistance of a physical therapist or your physician immediately. All of the physical therapists at Rehabilitation Consultants are trained or credentialed in the McKenzie Method of spinal care.
Give us a call at (302) 478-5240 or (302) 655-5877 to speak with us about our physical therapy services. We'll be more than happy to answer any questions you may have or schedule an appointment with one of our physical therapists.
