LOWER BACK PAIN (LBP)
Myths Facts
Most back pain isn’t serious or
Back pain is usually a life-threatening. It can be distressing but is
serious medical problem. unlikely to lead to severe disability, like
ending up in a wheelchair.
Back pain doesn’t usually worsen with age.
Back pain will worsen Research shows most cases improve with
as one gets older. proper treatment.
Mindset and coping skills impact pain more
Ongoing back pain is than spine damage. Backs are strong, and
always caused by most injuries heal within 3 months. Pain often
damage to spine. stems from everyday activities, stress, or
inactivity.
If I feel pain when I
It’s safe to exercise and move your back;
exercise, it means I’m
in fact, it’s good for you.
hurting my back more.
Poor posture is what’s The way you sit, stand, or lift things doesn’t
causing my back pain. usually cause back pain or make it last longer.
Weak core muscles aren’t the main cause of
My back pain is because
back pain, and some people with back pain
my core muscles are weak.
tense their muscles too much.
Doing the same
Moving and loading your spine in a
movements over and
controlled way can make it stronger.
over wears out my spine.
If my back pain flares up, it Flare-ups are usually caused by changes in
means I’ve done more activity, tension, stress, or mood, not by new
damage and need to rest. damage to your spine.
I need strong medications, The best treatments for back pain are often
injections, or surgery to fix simple, like staying active, keeping a positive
my back pain. mindset, and managing your overall health.
O'Sullivan, Peter B., et al. "Back to basics: 10 facts every person should know about back pain." British journal of sports medicine 54.12 (2020): 698-699.
KEY MEASURES
Sitting
Sit sparingly (10-15 mins), use back support (like a rolled towel).
Keep hips and knees at right angles, feet flat on the floor.
When standing up, shift to the front of your chair.
Straighten your legs without bending at the waist.
Avoid twisting; stand straight using your legs, not your back.
Stretch your back after standing up.
Driving
Use lumbar support; knees should be level with or higher than hips.
Move seat close to the steering wheel.
Standing
Stand with good posture, shift foot position frequently.
Rest one foot on a stool or cabinet to relieve pressure.
Lifting
Avoid lifting heavy or awkward objects.
Bend at knees and hips, not the waist; use legs to lift, keep object close.
Reaching Overhead
Use a stool to reach high objects; get close and lift with both
Sleeping
Choose a firm mattress; maintain back curve while sleeping.
Sleep on your back or side with knees slightly bent.
Other Tips
Avoid bending at the waist; stand up straight when coughing or sneezing.
Place pillows under knees if sleeping on your back.
Low Back Pain: Coping, available at https://my.clevelandclinic.org/health/articles/4290-low-back-pain-coping , accessed on 1st August, 2024.
EXERCISES
Knee to Chest Stretch
Lie on your back with knees bent and feet
flat. Pull one knee to your chest, tighten your
belly, and press your spine to the floor. Hold
for 5 seconds. Repeat with the other leg, then
with both legs together. Perform 2-3
repetitions per stretch, once in the morning
and once in the evening.
Lower Back Rotational Stretch
Lie on your back with knees bent and feet
flat. Keep your shoulders on the floor and
gently roll your knees to one side. Hold for
5-10 seconds, then return to the center.
Repeat on the other side. Do 2-3 repetitions
per side, once in the morning and once in
the evening.
Lower Back Flexibility
Lie on your back with knees bent and feet
flat. Tighten your belly to lift your lower back
off the floor. Hold for 5 seconds, then relax.
Flatten your back by pulling your bellybutton
toward the floor, hold for 5 seconds, and
relax. Start with 5 reps, gradually increase the
number of repetitions.
Bridge
Lie on your back with knees bent and feet
flat. Tighten your belly and buttocks, then lift
your hips to form a straight line from knees
to shoulders. Hold for three deep breaths,
then lower back down. Start with 5 reps daily,
gradually increase the number of repetitions.
Cat Stretch
Start on your hands and knees. Arch your
back and tuck your head down (A). Drop your
back and lift your head (B). Return to the
starting position (A).Repeat 3-5 times, twice
daily.
Seated Lower Back Rotational
Stretch
Sit on floor. Cross your right leg over your left.
Use your left elbow to press against your right
knee and twist to the side (A). Hold for 10
seconds. Repeat on the other side (B). Do this
3-5 times per side, twice daily.
Shoulder Blade Squeeze
Sit or stand with your arms by your sides,
squeeze your shoulder blades together
towards your spine. Hold the squeeze for 5
seconds, then release. Repeat 3-5 times,
twice daily.
Back exercises in 15 minutes a day, available at https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859, accessed on 1st August 2024.
