Acute back pain is common. Studies have shown that more than 8 out of 10 people suffer from at least 1 episode of significant back pain in their lifetime. The majority recover within 6-12 weeks.
Unfortunately, 3 out of 10 people report that they continue to suffer from their back problems that significantly affect their lives. Poor recovery has been shown to be is less related to the severity of your back injury but more often related to unhelpful thoughts, emotions and perceived inability to cope with the ongoing situation.
If you experience anxiety or distress related to this back pain episode, or have been experiencing negative emotions or currently are in a stressful work or difficult family situation, let us know and we can work together to help you. Remember to highlight this to your doctor, nurse or physiotherapist today or during your next visit.
As you can see, pain management is a ‘whole-person’ approach and all factors that contribute to your pain experience has to be considered to formulate a useful treatment plan.
Adopt the ‘relative rest’ approach.
- Do not rest in bed completely but try to sit/stand and walk little bit often. You are allowed to perform your daily activities and tasks as tolerated.
- Adopting 1 posture or position for more than 20min is not recommended in the first 2 weeks after an episode of significant lower back pain.
- There is no best resting posture. Some people prefer to lie on their tummy while some prefer to lie on their back with their knees supported by a pillow. Select the posture that you feel most comfortable in. Even the most comfortable posture doesn’t allow you to remain in the same position the whole time.
- Do not aim to walk for long distances continuously. If you are familiar with the destination, plan your journey, with frequent sitting breaks.
- Walking is often healthy for the back and may be a good gauge of your recovery. If pain allows, you can start walking comfortably.
- You may aim to increase walking duration by 10-20% weekly before you see your physiotherapist.
Let your pain be a guide to how much you can participate in your daily activities:
Pain Score 1 - 3: (mild pain):
- You may carry on with your usual activities like walking, light housework, deskbound work. Take breaks often.
- You may not require painkillers; if required, use the minimal effective dose.
- If you are pain-free, you should start low and progressively do more before you perform intensive physical activity.
Pain Score 4 - 6: (moderate pain):
- You may consider carrying on with your usual activities but do less that before and always take regular breaks before your pain gets worse.
- You should be using painkillers so that you can sleep and cope better in your usual activities, unless the risks outweigh the benefits.
Pain Score 7 - 10 (severe pain):
- You should be using painkillers.
- Avoid intensive physical activities.
- You may find that pain affects your sleep almost every night. You have difficulty turning in bed, getting up from the toilet seat, chair. You are unable to stand up straight or have to keep your back very straight and you cannot tie your shoelaces.
Seek advice from your physiotherapist if you are unsure about safe activity levels.
