Low Back Pain – 9 Things You Should Do Before Pleading with Your Therapist to Squeeze You Into Their Packed Schedule

 

Low Back Pain is one of the most common complaints people experience, ranging from a mild nuisance to a debilitating condition. When the pain sets in, it’s tempting to rush straight to your therapist for immediate relief. But before you pick up the phone and beg for an urgent appointment, take a step back. There are several things you can try first that might alleviate your pain or even prevent a visit altogether. Here are nine things to do before you plead with your therapist to fit you in on their packed schedule:

1. Practice Diaphragm Breathing

One often-overlooked strategy for managing back pain is focused breathing. Diaphragm breathing, also known as deep belly breathing, helps reduce muscle tension and promotes relaxation throughout your body. To practice diaphragm breathing, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen (not your chest) to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat for several minutes. This breathing technique can help alleviate tension through postural muscles, resulting in better posture and a better distribution of load across the length of your spine.

2. Apply Heat Therapy

Applying heat is an effective way to manage pain and relax tight muscles. Use a heating pad, warm compress, or take a warm bath to soothe your lower back. The warmth improves blood flow to the area, which can reduce stiffness, aid in healing and change the signal to the brain coming from your lower back.  It helps you escape the ‘protective’ mode that your brain defaults to when you feel the spike of pain. Be sure not to apply heat directly to the skin for extended periods to avoid burns—stick to 15-20 minutes at a time.

3. Loosen Up Your Thoracic Spine with Book Openings . . . or a similar rotation exercise

Stiffness in the thoracic spine (the upper and middle part of your back) can lead to compensations in your lower back, contributing to pain and discomfort. One effective exercise to increase thoracic mobility is “book openings.” To perform this exercise, lie on your side with your knees bent at 90 degrees and your arms extended in front of you, palms touching. Slowly rotate your upper arm toward the floor, following the movement with your gaze, until you feel a stretch in your chest and upper back. Return to the starting position and repeat on both sides. This movement helps loosen up the thoracic spine, allowing for better overall spinal function and reducing strain on your lower back.

4. Mobilize Your Hips

Tight hip muscles, particularly the hip flexors, can put undue strain on your lower back. Simple hip mobilization exercises can help alleviate this tension. Try gentle stretches like a kneeling hip flexor stretch or a figure-four stretch. Mobilizing your hips enhances their range of motion, helping distribute movement more evenly and reducing the burden on your lower back.

5. Improve Trunk Stability

Weak or uncoordinated trunk muscles can significantly contribute to low back pain. Improving trunk stability helps protect your spine by creating a strong and steady foundation. One of the most effective strategies for enhancing stability is practicing intra-abdominal pressure (IAP). This technique involves engaging your core by taking a deep breath and bracing your abdominal muscles as if preparing for a light punch to the stomach.

Incorporate this into functional movements like planks, bird dogs, or dead bugs. By maintaining proper IAP during exercises, you can better support your spine, enhance control, and reduce strain on your lower back during daily activities.

6. Evaluate Your Posture

Your posture plays a huge role in the health of your lower back. If you’ve been sitting at a desk for hours, lifting objects incorrectly, or slouching while standing, you could be putting unnecessary stress on your spine. Take a moment to evaluate how you’re sitting, standing, and moving throughout your day. There is really no ‘bad’ posture, apart from a posture you’re stuck in for too long (longer than 15-20mins) especially when sitting for long periods. Consider using ergonomic aids or standing desks if you work at a computer.

7. Go for a Walk

Gentle walking can do wonders for your lower back. Walking helps improve circulation, loosens tight muscles, and enhances spinal mobility. It also encourages your body to release endorphins, which act as natural painkillers. If your back pain is mild to moderate, start with a short, comfortable walk and gradually increase your pace and distance as you feel more mobile.

8. Evaluate Your Sleep Position

The way you sleep has a significant impact on your back. If you sleep on your stomach, try switching to your side or back to reduce the strain on your spine. Use pillows to support your lower back or between your knees (if you sleep on your side) to maintain a more neutral spine alignment. A proper sleep position can prevent aggravating your pain.

9. Take Over-the-Counter Pain Relief

Over-the-counter (OTC) pain medications, such as ibuprofen or acetaminophen, can provide temporary relief from back pain. Be sure to follow the recommended dosage and avoid long-term use unless advised by your healthcare provider. These medications can help manage the pain while you work on other solutions.

When to Seek Therapy or Medical Attention

While these tips can help with managing and alleviating low back pain, there are times when professional treatment is necessary. If your pain persists beyond a few days, worsens, or is accompanied by other symptoms like numbness, tingling, or difficulty walking, it’s time to seek the advice of a healthcare professional.

An Exercise Physiologist can provide targeted exercises and self-mobilisation strategies to address the root cause of your pain, while a physician can assess for more serious underlying conditions like herniated discs or nerve impingement.

If you would like to receive a more detailed ‘playbook’ regarding proven strategies to manage Low Back Pain, please email us at admin@theepgroup.com.au or give us a call on (03) 9029 5590.

 

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Conclusion

Taking proactive steps before seeing a manual therapist can help you avoid unnecessary visits and get the most out of your treatment. By practicing diaphragm breathing, applying heat therapy, loosening your thoracic spine, mobilizing your hips, improving trunk stability, evaluating your posture, walking, assessing your sleep position, and using over-the-counter pain relief, you may find that your low back pain improves without the need for an urgent appointment. But if the pain persists or worsens, don’t hesitate to seek professional help. Your therapist is there to assist you, but a little self-care can go a long way in managing your discomfort.