Low back pain: What to do immediately

Low back pain (LBP) will most likely strike at some point for all of us. How we deal with it initially can be critical in its progression or cessation. Here are some tips of what to do in the moment it happens to you.

STOP: The most important thing you can do is STOP what you are doing. This step can be critical as once it progresses, it may be too late to quickly reverse the process.

The cause of LBP is often cumulative, usually from repetitive motion that overloads the area. Typically, when the tissues in the low back are over-stressed and initially injured, the nerve endings in the injured tissue trigger muscle guarding as a protective mechanism. This reflex muscle spasm restricts blood flow, resulting in more pain and creating a vicious cycle.

REACT: First, you need to determine the position that reduces LBP. Once established, you can perform exercises to help. To make this work, you must be able to perform these exercises at any place or time, even if you are in a public place.

Exercise A: If BENDING FORWARD feels relieving, the exercise of choice is to sit and a) cross one leg over the other, b) pull that knee towards the opposite shoulder, and c) move the knee in various positions so the area of pull changes. Work out each tight area by adding an arch to the low back; rotate your trunk toward the side of the flexed knee and alternate between these positions (10-15 seconds at a time) until the stretched area feels looser.

Exercise B: If BENDING BACKWARDS feels best, exercise options include placing your fists in the small of your back and leaning backwards over the fists, or bending backward and holding the position as long as needed to feel relief. From a sitting position, try placing a rolled-up towel in the small of the back to increase the curve. Lying on your back with the roll and a pillow under the low back can also help.

These are only two examples of things that can help with common types of LBP. Talk to your chiropractor for more tips on how to handle pain when it strikes.

For more information, contact Dr. Wendy at haydenhealth@gmail.com.