Salt Rock chiropractor shares how to beat lower back pain

Lower back pain is one of the major public health problems worldwide.

Current research estimates 40% of lost working days a year are caused by lower back pain.

Although it is very painful and debilitating, it is rarely serious and most cases improve within six weeks.

Only 5-10% of people experience chronic pain beyond this time.

Often people think the pain is caused by a slipped disc or, to be more medically correct, a disc bulge, but research shows only about two percent of cases can be attributed to this. About 40% of disc bulges are not painful.

Lower back pain is mostly mechanical in nature, meaning muscle, joint and bone related problems, followed by gout (1%), rheumatoid arthritis (1%) and osteoarthritis (12%).

There are many possible causes, from heavy physical strain, including over enthusiastic exercise, frequent lifting, postural stress, lack of physical activity, being overweight, smoking and even emotional stress – including grief and depression.

The latest Covid strain has also often presented first as severe lower back pain and headaches.

Most often a course of conservative treatment such as spinal alignment, manipulation, massage and stretching brings significant results. Very few cases require surgical intervention.

If you have any of the following symptoms, it’s important to consult your health professional: the pain is getting worse; recent fall, injury or accident; fevers or night pain; recent abdominal surgery; unexplained weight loss; numbness under the buttocks; you cannot control your urine or have painful urination and numbness or weakness in the legs.

To treat your pain at home, try early frequent gentle physical activity as opposed to lying down all day, gentle stretching, Epsom salt baths, placing a heat bag on the area and rubbing Arnica oil on the affected area.

But prevention is always better than the cure. Here are my four top tips for staying pain free.

1. Exercise is medicine

Doing regular moderate healthy exercise you enjoy, preferably with friends, is a great step forward but be careful not to overdo it.

I have seen many people hurt themselves from bending with twisting and lifting, so be careful with kettle bell type moves.

Try to avoid dead lifts and remember the spine can only load so much, so be careful with weight training and do not twist the lower back as the discs do not like that shear force.

In clinical practice over the last few years there has been an alarming increase in disc injuries in both neck and lower backs from patients lifting weights too heavy for them. This can have quite severe long-term consequences.

2. Strengthen your core

Pilates exercises are excellent ‘medicine’ for the spine, strengthening your deep back and core muscles, and preventing repeat injuries.

My colleagues and I have seen wonderful results from people with long-term injuries living pain free after doing this exercise regularly.

3. Postural correction

Adjust your work, lifting, sitting, driving and sleeping posture.

4. Lowering inflammation

Keep the inflammatory levels of your body down with sufficient sleep, healthy eating and healthy thinking by practicing daily thankfulness, positive thinking and being positive that you will get better.

Dr Tracey Joelson is a chiropractor with 21 years experience working from Eden Health in Salt Rock. She has four children and a special interest in family wellness and children.

Follow The North Coast Courier on Facebook, Twitter, Instagram & YouTube for breaking news

Telegram Broadcast Service: https://t.me/joinchat/yJULuN8NaCs5OGM0

WhatsApp Broadcast Service: Add The Courier to WhatsApp at 082 792 9405 and WhatsApp your name and surname to be added.