Lower Back Pain Week

Here are some other things to remember:

  • Sit and drive as little as possible if lower back pain is acute. Avoid sitting on soft, low couches.
  • Make sure your work surface is at a comfortable height for you.
  • Use a chair with good lumbar support or use a pillow or rolled-up towel for support. Position your chair at the right height for your task. Rest your feet on a low stool.

(When you have low back pain, sitting for prolonged periods is possibly the worst thing you can do to your back. it exponentially increases intra-discal pressure—not a good thing). Get up every 20 minutes or so, move around, arch backwards, reverse the sitting posture. Your back will thank you for it.

  • When getting up from a sitting position, scoot to the edge of your seat; get your feet directly underneath you, and stand, keeping your back straight. Avoid bending at the waist.
  • When driving, make sure you’ve got good lumbar support. See your Physio. Re purchasing a good Lumbar Roll. Position the seat so you maintain a curve in your low back and your hips are lower than your knees. Take your wallet out of your back pocket. See last weeks Blog
  • When getting out of the car, support your back: Swing both legs out, don’t twist. On long road trips, take regular breaks to walk around for a few minutes. Keep the back of the seat as straight as possible

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Sleeping:

If any of my patients have difficulty getting comfortable in bed, I recommend this position. Lie on your NON PAINFUL side in the foetal position and put a pillow between your knees. This keeps your spine in a neutral position and your hips vertical. Over time you will learn to “Log” roll to change sides and keep the pillow between your knees. If you lie on your back, place 1 or 2 pillows under your knees so your hips and knees are in an “S” position.  As far as mattress’ go I usually recommend getting the FIRMEST mattress you can afford. It will soften over time and a firm mattress gives your spine maximum support.

Medication:

Pills alone WONT get your back better.  See your Doctor or Medical advisor but remember that pills are an adjunct to your recovery. Some people may need prescription anti –inflammatory tablets, pain killers and muscle relaxants to help them get over the initial pain period. They all work differently.   Do speak to your Dr. or Physio before taking new medication or changing tablets.

CBD Physio strongly recommend checking with your medical advisor before taking on any advice from this article.

By Ashton Lucas
CBD Physio on Google+

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