Posted on
October 17, 2019

Have you recently experienced back pain? 

Undeniably, back pain isn’t exactly a walk in the park. Maybe you’re wondering: “what can I do at home to help myself?” Well, let’s take a closer look.

First and foremost, it’s important for anyone experiencing lower back pain to remain as active as possible. This includes doing any chores that you can tolerate, and performing your regular activities. If possible try to stay at work or in school. If you do take time off, try to return as early as possible since this has shown to be beneficial for your recovery (see more about work and back pain here). If you find your pain levels increase, try modifying your activity or the way you perform a movement so that it doesn’t aggravate your pain. If this doesn't help, avoid that particular activity or movement for a little while to let it calm down, before reintroducing it to your routine again when things improve.

Chronic back pain is defined as back pain that persists longer than 12 weeks. If you’re experiencing chronic back pain, different kinds of training can help with recovery and pain reduction. Some examples are yoga, pilates, walking, running and strength training, all of which have been shown to be effective for managing back pain.

The same advice applies in regards to acute non-specific lower back pain; you should remain active. Complete rest is not recommended. In fact, bedrest can make your pain levels even worse.

The bottomline? Keep moving at a tolerable level. Try to get back or remain at work. If you do sports try to keep doing them, and make modifications if needed for a period. It helps more than you think. It can also help to prevent future back pain incidences, too.  

Research shows that an active approach to pain recovery is the most effective – and the Reach Physio App can help you. Reach helps build people’s ability and confidence to self-manage. We aim to equip you to better understand and overcome your pain, so you learn how to prevent and respond to pain throughout your lifetime.

Sign up today and find out how we can help you.