A GUIDE TO LOW BACK PAIN
How to navigate your exercise induced back pain…
Low Back Pain (LBP) is one of the most common orthopedic conditions that prevent people from physical activity. There are many causes to low back pain. It can be as direct as a herniated disc or as indirect as an auto-immune disorder. It can also be difficult to manage for health care practitioners. Sometimes the most minor issues (a muscle strain) can present with immense pain and be debilitating. Other times major structural issues (spondylolisthesis aka slipped vertebrae) might go unnoticed until an x-ray performed for another condition reveals it.
How Do We Navigate This LBP?
First and foremost, any individual experiencing LBP should go through a brief check list to determine IF and WHEN they should seek medical attention for their exercise associated LBP.
How intense is the pain?
When did the pain first start?
Does the pain have a specific point or is it more general across the low back?
Does the pain come on with exercise?
Does the pain get better with rest from exercise?
Does the pain prevent you from sleeping?
Does the pain prevent you from completing simple activities of daily living (ADL’s)?
Prior history of injury to low back or history of low back pain?
Prior history of lower extremity injuries?
Were those injuries fully healed properly?
Numbness or tingling in the low back or legs?
Radiating pain down the legs?
Weakness in lower limbs?
YOU MAY BE ABLE TO WAIT TO SEEK ATTENTION IF…
You have low level acute onset of pain after exercise.
Your pain goes away after a few days.
Stretching helps to improve your pain after exercise.
After the pain dies down and you return to exercise the pain does not come back.
You are able to stay active but avoid very specific movements that bother it.
Example: Pain with deadlifting/RDL’s/Hinge type movements only. This is typically an issue regarding your form. Drop the weight significantly on these movements and work on strict form if you’re pain allows. Once pain subsides slowly reintroduce heavier loads over time.
YOU SHOULD SEEK ATTENTION IF…
You have intense pain.
Your pain prevents you from performing simple ADL’s (activities of daily living).
Your pain is keeping you up at night.
Your pain is keeping you from performing your job duties.
Your pain is mild to moderate, long lasting, and has not gotten better with rest.
You get little to no relief from over the counter pain relief medications.
You have previously seen a medical professional for back pain that has now come back.
SEEK IMMEDIATE ATTENTION IF…
Shooting and/or radiating pain down your legs.
Numbness or tingling.
Weakness in the lower extremities.
Loss of bowel or bladder functions.
WHO SHOULD YOU SEEK MEDICAL ATTENTION FROM?
At Home treatment
Rest
Complete rest from physical activity…
Needed when pain increases with any physical activity.
Prescribed if medical professional deems increased activity will do more harm than good.
Relative Rest…
Resting from specific activities or movements that increase or bring on pain.
Heat
Some find relief with heat therapy as it can relax tightness and spasm in the lumbar musculature.
Cold
Some find relief with ice packs. This has more of an analgesic effect on pain and can also reduce spasm.
Regarding heat or cold, do whichever helps you most.
Stretching
Be mindful that stretching might help, but it doesn’t mean it always will. If certain stretches help alleviate your pain, great! If they increase pain or don’t seem to help, stop doing them.
Form Check Your Exercises And Lifts
If your pain comes on during a certain exercise or lift, check your form! Reduce the weight significantly, leave your ego at the door, and use strict form. Re-assess if this still causes pain.
Over The Counter Medicine
Check with you medical provider always. Generally, ibuprofen (Advil), naproxen (Aleve), and acetaminophen (Tylenol) are safe to take. Follow the labeled instructions for proper dosage.
Topical Analgesic
Example: Icy Hot.
These can provide temporary relief and a relaxation sensation. They should not be relied on for severe pain or major orthopedic conditions. If you’re feeling “a little tight”, these can help get you through mild activity. They can also be used in conjunction with stretching and other therapeutic exercise.
We hope you learned something new - Coach Tom