How to Relieve Lower Back Pain Fast: A Comprehensive Guide and Exercise Videos
In this detailed guide, we address the urgent issue of how to relieve lower back pain fast.
If you’ve ever been stopped in your tracks by lower back pain, you’re not alone. It’s a widespread issue that many of us face, yet figuring out how to get relief quickly can be a bit of a puzzle.
Firstly, we’ll take a look at why back pain happens in the first place, pinpointing the various factors that might be adding to your discomfort. Understanding when lower back pain is a sign that it’s time to seek professional advice is also key.
You might be wondering why your back is hurting. We’re going to touch on the different health conditions and injuries that could be causing your pain, and we’ll bust some of the myths surrounding the topic too. Finding relief is, undoubtedly, a priority, so we’ll walk you through a variety of treatment options and strategies, balancing rest and movement to best manage your pain.
Preventing further pain and fostering a healthy back are also on our agenda, and if quick relief is what you’re after, we’ll discuss how long recovery could take and how you can possibly speed up the process. Plus, we’ll share some top exercises and stretches that could help kick your back pain to the curb.
Dealing with persistent or severe lower back pain for more than a couple of weeks? It’s critical to get in touch with a Physiotherapist. They can help rule out serious health issues and tailor a treatment plan just for you. Feel free to book a free assessment with one of our expert Physiotherapists online, or keep reading to learn how you can take steps to alleviate your back pain at home.
So in summary, here are the key questions we’ll be answering:
– What are the causes of back pain?
– When should I worry about my lower back pain?
– Why is your back in pain?
– Back pain myths you need to know
GET A FREE LOWER BACK ONLINE PHYSIO ASSESSMENT.
What are the causes of back pain?
If you’re dealing with lower back pain, you might be relieved to know that in most cases—actually, over 90%—what you’re experiencing is known as non-specific mechanical back pain.
In simpler terms, this kind of pain arises from the structures in the lower back (think muscles, nerves, ligaments, tendons, and joints) but isn’t due to any specific damage in those tissues. Your back might feel tight, stiff, or particularly sensitive, which could stem from various reasons—maybe you’ve recently taken up gardening or experienced a jolt from a car accident.
Interestingly, there doesn’t need to be an injury or direct damage to trigger this pain. Lifestyle factors like sedentary habits, poor sleep, stress, or even a gloomy mood can play a significant role.
Understanding what triggers your pain can be a key step in helping relieve lower back pain fast. That’s why it’s crucial to consider other potential causes behind your pain, such as spinal stenosis, degenerative disc disease, herniated discs, or osteoarthritis, to ensure you’re getting the right treatment.
Curious about the kind of pain you’re experiencing and how to tackle it? Our expert Physiotherapists are here to help. Booking a free assessment online with us is a great way to get started. We’re all about helping you understand your symptoms and crafting a personalised plan to get you feeling your best again. There’s no need to endure your pain quietly—schedule an appointment with our team today, and take the first step towards easing your lower back discomfort quickly.
When should I worry about my lower back pain?
If you’re experiencing back pain, don’t worry- for most people, it’s nothing to be too concerned about and can be treated.
However, it’s important to keep in mind that certain symptoms may indicate a need for medical attention. If you have a history of malignancy, infective symptoms like a fever, sudden severe pain after a fall or injury, or suddenly develop back stiffness along with difficulty going to the toilet, it’s best to seek a medical assessment from NHS 24 by dialling 111 or the Emergency Department.
Additionally, if you experience pain, tingling, numbness, or weakness in your arms or legs, have a history of inflammatory disease (especially if on immunosuppressants), or abnormal sensation or power in arms or legs, it’s important to get checked out as soon as possible.
For patients under the age of 18 or over the age of 55 with a new onset of symptoms, it’s recommended to see their GP.
However, if you don’t have any of these red flags, we’re here to help you learn how to relieve lower back pain fast.
Why is your back in pain?
When it comes to managing lower back pain, it’s important to understand pain itself. Pain is personal, normal, and always real. Knowing this can help you approach the pain in a productive way. But how do you relieve lower back pain fast? The first step is to realise that your brain perceives pain as an alarm system, designed to protect you from potential harm.
When it comes to managing lower back pain, it’s important to understand pain itself. Pain is personal, normal, and always real. Knowing this can help you approach the pain in a productive way. But how do you relieve lower back pain fast? The first step is to realise that your brain perceives pain as an alarm system, designed to protect you from potential harm.
Interestingly, pain can occur even when there is no apparent tissue damage, as it is not proportional to the extent of injury. The context matters a lot when it comes to pain perception.
Rather than viewing your body as a machine that needs to be fixed, consider it more like an orchestra, with each movement acting as a different instrument. When experiencing pain or discomfort, the goal is to re-tune the instrument to restore effective function within the orchestra.
It’s essential to understand that there’s a difference between pain and discomfort when recovering from an injury. Gradual stress on the body is necessary to improve its function, even if it causes some discomfort. Resting the painful area may seem intuitive, but it can actually delay recovery. Instead, you need to stress the tissue gradually to help it adapt and become stronger.
Later on, we’ll explain how you can use this approach to learn how to relieve lower back pain fast and manage your lower back pain effectively.
GET A FREE LOWER BACK ONLINE PHYSIO ASSESSMENT.
Back pain myths you need to know
It’s understandable that you may have faith in old back myths that were established before the issue was better understood. However, relying on these myths can instil fear and dependence on others to resolve the problem.
Fortunately, with a better understanding, you can learn how to relieve lower back pain fast on your own. This not only saves time and money but also enhances your quality of life. So, don’t be afraid to educate yourself and take control of your back health.
Myth #1: Your back hurts because you have a “poor” posture
If you’re experiencing back pain, you might believe that your posture is the cause of it. However, it’s concerning how many professionals continue to reinforce this myth.
While adjusting your posture may provide temporary relief, it can also lead to unnecessary fear of certain activities and prolong your symptoms until you receive treatments that actually work in the long term.
Despite this common belief, numerous studies have shown that back posture, or any posture, is not associated with pain. People with “terrible posture” often have no pain, while those with “good posture” may experience chronic pain.
To illustrate this point, we have a video of Robert, one of our stroke survivors, practising his walking with a rounded upper back posture (known as kyphotic posture) that many would consider suboptimal. However, Robert is pain-free and able to perform everyday tasks within the limitations of his stroke.
Imagine being asked to stand at attention like a soldier with a “perfect” posture for hours. You would feel just as achy and sore, if not more so, than if you sat at your desk for hours on end.
Furthermore, research suggests that changing your workstation and sitting position has little to no impact on whether or not you develop back pain, and it won’t lead to a quicker recovery if you already have back pain.
In summary, the worst posture is the one you spend a long time in. Therefore, don’t blame your posture for your back pain, and instead focus on your activity levels (e.g. steps) and other effective treatments to alleviate your symptoms. And of course, if your pain persists even after making these changes, make sure to consult with a Physiotherapist here for further guidance on how to relieve lower back pain fast.
Myth #2: Your back hurts because it’s out of alignment and needs manipulating or mobilising to put it back.
If you’re experiencing back pain in your middle ages, it’s common to assume that it’s just a natural part of ageing and that drugs are the only solution to manage the discomfort and decline in function. However, this assumption is both unhelpful for your recovery and untrue.
Regardless of your age, back pain can affect anyone. It’s not necessarily caused by wear and tear, and many young people can experience back pain while some older individuals do not.
Even those suffering from cervical spondylosis can have minimal pain despite significant joint deformities. And a study conducted in 2015 found that 37% of 20-year-olds had disc degeneration without any back pain, while 96% of 80-year-olds had disc degeneration without pain.
This indicates that most age-related changes in the body, such as disc degeneration, are like internal wrinkles or grey hairs – natural and painless processes.
Therefore, in most cases, getting a scan of your back won’t provide helpful information unless you exhibit any of the red flags described earlier. The scan won’t reveal why your back is painful or provide new insights. Instead, the best medicine for back pain is advice, education, and movement.
Myth #3: “I don’t want to mask the pain with tablets”
If you’re struggling with back pain, you may have concerns about taking painkillers. You might be worried that they will mask the pain or make it worse if you move your back too much. Alternatively, some people may choose not to take painkillers on principle.
Taking short-term painkillers under the guidance of a GP or pharmacist can aid in promoting earlier recovery and exercise. This is because acute back pain is often caused by increased sensitivity in the back rather than damage. It’s essential to remember that pain doesn’t always correlate with harm.
By gradually increasing your back mobility with the help of painkillers, you can break the vicious cycle of pain, limited movement, stiffness, and sensitivity. So, don’t be hesitant to talk to your doctor about pain management options that can help you recover faster and get back to your daily activities.
How do you treat back pain?
If you’re experiencing back pain and seeking a short-term solution, a Sports Massage might be just what you need. Not only can it provide pain relief, but it can also boost your mood and immune system while reducing stress levels. Another benefit is that your therapist can demonstrate how to perform exercises outlined in this blog, helping to alleviate any fear of movement you may have.
However, for a more long-term solution, the Treatment Pyramid below is the way to go. The first step is to seek out a good Physiotherapist who can educate you on your condition, help reduce your fear of movement and create a rehab plan with you based on your individual needs. By taking this approach, you not only learn how to relieve your lower back pain fast but also address the root causes of the problem, providing lasting relief.
Next is general movement therapy, which has been proven to be an effective painkiller for most muscle pains. Engaging in at least 150 minutes of moderate-intensity exercise per week, including 30 minutes of progressive resistance training on two separate days, is recommended by the UK Chief Medical Officer Physical Activity Guidelines (moderate intensity meaning you can speak but not sing, or slightly breathless).
And for a comprehensive approach that includes Personalised Training, Physiotherapy, and sports massage, consider our services. Our expert team can help you develop a well-rounded plan to address your back pain and improve your overall physical well-being. Whether you need guidance in exercise, rehabilitation, or relaxation, our team is here to support you on your journey to a pain-free and healthy lifestyle.
Not getting enough physical activity? Don’t worry – even a 5-minute walk per day can make a huge difference! This is known as the Minimal Effective Dose. By increasing your physical activity, you can improve your physical and mental resilience to movement and activity through bioplasticity. This refers to the fact that your back tissue can change and improve with movement, ultimately reducing your pain and the chance of injury or discomfort.
Think of your physical capacity as a cup, and daily physical movements and mental stressors as the liquid. The larger your cup, the more stress your back and brain can tolerate, reducing your chance of pain and discomfort. However, simply resting won’t solve the problem. Instead, we need to stress your tissue in a smart way to start improving your function and symptoms efficiently.
This is where the Goldilocks principle of rehabilitation comes in. Resting your back and wearing a back brace won’t help – in fact, it can make your muscles weaker and exacerbate your symptoms. On the other hand, moving too much can aggravate your symptoms and delay your recovery. Stay tuned to learn how to get the stress levels just right for optimal results.
Is it better to rest or move lower back pain?
Now that you’re aware of the benefits of stress, you can use it to your advantage when dealing with back pain. When you stress your back just enough, you create small micro-traumas that signal to your brain and central nervous system that you need to improve your range of motion and stress tolerance. And the good news is that you don’t need to go through extreme or painful measures to do this. With a few simple exercises and mindful movements, you can gradually increase your tolerance for stress and start to see improvements and understand how to relieve lower back pain faster than you may have thought possible.
With proper sleep and stress management techniques, your body can enter a state of super-compensation, where it becomes stronger and more resilient than before. This is shown in the super-compensation graph here.
By consistently challenging your back with the right amount of stress and recovery time, you can increase the size of your physical capacity “cup” and improve your symptoms and back function. This concept is known as bioplasticity, and it’s a powerful tool for recovery.
However, be careful not to overdo it – too much stress, whether it’s mental or physical, can actually increase your back pain and muscle tension. So remember to find the right balance of stress and recovery to achieve optimal results.
How long does back pain take to heal?
If you’re experiencing lower back pain, it’s no secret that you want to find relief fast. Although it’s important to remember that not everyone will experience complete resolution of their symptoms and disability, a solid rehab plan can help improve your painful symptoms and return you to normal levels of function. However, it’s important to keep in mind that recovering from back pain can take time and may involve a journey with its fair share of both ups and downs
The speed of your recovery will depend on factors such as the quality of advice and education you receive, your compliance with the recommended treatments, and your levels of fear and catastrophisation.
To avoid setting unrealistic expectations, it’s best to think of your rehab as milestones rather than timelines. With our lower back Physio programme we provide a structure, that focuses on milestones, taking you through each stage of recovery one step at a time when you’re ready.
Unfortunately, there is no magic pill for back pain. While placebos such as acupuncture or dry needling may provide immediate relief for some people, they only work for a short period before you need to go back for more treatments. This can quickly become expensive and prolong your long-term recovery.
In the next secotion, we’ll outline our most common mobility and strength treatments that have been proven to work well for people with back pain in the long term.
What are the best exercises to get rid of back pain?
If you’re looking for ways to relieve lower back pain fast, you’ve come to the right place. We’ve selected the exercises below based on both the latest scientific research and our own clinical experience working with back pain patients. These dynamic strengthening and mobility protocols will help improve your back’s physical capacity.
It’s worth noting that the best rehab exercises for you are usually the ones that you find challenging and uncomfortable.
For optimal results, we suggest repeating each exercise at least twice a day. Start with 5 repetitions and gradually work up to 15 reps as you feel able. Remember that slight discomfort (up to 5/10 pain) is normal and even desirable, but ease off if it goes beyond a 6/10 pain level.
If you’re looking for ways to relieve lower back pain fast, you’ve come to the right place. We’ve selected the exercises below based on both the latest scientific research and our own clinical experience working with back pain patients. These dynamic strengthening and mobility protocols will help improve your back’s physical capacity.
It’s worth noting that the best rehab exercises for you are usually the ones that you find challenging and uncomfortable.
For optimal results, we suggest repeating each exercise at least twice a day. Start with 5 repetitions and gradually work up to 15 reps as you feel able. Remember that slight discomfort (up to 5/10 pain) is normal and even desirable, but ease off if it goes beyond a 6/10 pain level.
Once you can do 15 repetitions of level 1, give level 2 a go and so on.
Don’t forget to breathe out as you move into discomfort – this will help you relax and gradually increase your range of motion and alleviate symptoms. With patience and consistency, you’ll be on your way to recovery in no time!
If you’re experiencing lower back pain, it’s important to take action and seek help. Our FREE ONLINE LOWER BACK PHYSIOTHERAPY ASSESSMENT is a great place to start. By using scientifically-based exercises designed to improve your back’s physical capacity, you can gradually build strength and mobility, leading to a reduction in pain and improved overall health.
So don’t wait any longer – check out our free online lower back physiotherapy assessment today and take the first step towards a pain-free future.
If you’re seeking personalized guidance to address your discomfort, our experienced physiotherapists at Health by Science are here to assist you on your journey to a pain-free shoulder. We offer a range of treatments tailored to your specific needs.
But that’s not all – we understand that comprehensive well-being includes both physical and mental health. That’s why we also provide Personal Training Edinburgh to help you stay active and fit. Our certified trainers will work with you to create a tailored fitness plan that complements your physiotherapy.
