Lower Back Pain

Introduction^1,2

Lower back pain is very common with more than 80% of people having this condition at some point in their lives. Lower back pain can be distressing but is rarely linked with a serious condition and most of the time it gets better quickly with simple care and gentle movement.

Causes of lower back pain

Back pain can happen due to a number of things including²:

Poor posture
Lifting or bending incorrectly
Overdoing physical activity
Prolonged sitting or inactivity
Stress and anxiety

Lower back pain | Active Living | Flarin

Symptoms of lower back pain

Lower back pain can have a wide range of symptoms. It may³:

Come on suddenly or gradually appear
Happen after a specific event (like lifting something heavy)
Have an unknown trigger
Feel sharp or dull or achy
Come and go or be persistent
Radiate down to your bum or down the back of your leg (sciatica)
Feel worse in certain positions.

Seek medical advice if the pain is severe, persistent or accompanied by numbness or weakness.

Treatments for lower back pain

Although most back pain gets better on its own, you may want to try something to help. You could try^3,4:

Painkillers like NSAIDs, including ibuprofen, that can relieve pain and inflammation
Physical therapy may help to strengthen your muscles so they better support your spine
Heat and ice packs – Alternating between hot and cold therapy may help to reduce inflammation and relieve pain.
Try to maintain a good posture while sitting at home, work or in the car

Exercises for lower back pain⁵

Pelvic tilt

Lie down with your knees bent
Tighten your stomach muscles, flattening your back against the floor
Hold for 5 seconds
5 sets

Knee rolls

Lie on your back with your knees bent and your feet together
Roll your knees to one side, keeping your shoulders flat on the floor
Hold for 10 seconds
Roll your knees back up and go over to the other side
3 sets on each side

Knees to chest

Lie on your back with your knees bent and feet flat on the floor
Bring one knee up and use your hands to pull it gently towards your chest
Hold for 5 seconds
Repeat on the other side
5 sets on each side

Cat & Camel

On your hands and knees, position your hands under your shoulders and knees under your hips
Hollow and then arch your back by tilting your pelvis backwards and forwards
Enhance this movement by lifting your head as high as possible when hollowing, and tucking your head between your shoulders when arching
Hold each position for a couple of seconds only
Repeat 10 times in each direction
2 sets