The Truth About Back Pain
Back pain is a very common problem worldwide and most people will experience some form of back pain during their lifetime. There is a misconception that once you have back problems, you’ll struggle with a “weak back” for the rest of your life. It’s important to note that most cases of back pain is not dangerous or serious and can usually be fixed without any complex interventions.
Let’s look at a few facts about back pain:
Your back is stronger than you think. Your back is not easily damaged by everyday activities and even most acute injuries does not cause any long lasting problems. It has been shown that 98% of people will recover quickly from back pain.
Getting a scan like an X-ray or MRI is rarely needed. Your spine will show normal age related changes on a scan, but this often leads to fear and worry. This can cause people to avoid movement and exercises that is actually needed to get better. Most of the age related changes we see in the spine are like wrinkles in the skin - perfectly normal and unavoidable. If there are reason for worry or further investigation, your physio or doctor will refer you for a scan.
People with back pain should try to get moving as soon as possible. Prolonged rest for people with back pain has been shown to actually increase pain and prolong recovery. It may be needed to avoid certain movements or activities or adjust the way you move a bit for a few days, but if this continues in the long term it may lead to other problems. Your physiotherapist should advise you on how to gradually increase and progress your activities to get moving as quickly and safely as possible.
Do not fear bending or lifting - our backs are designed to be able to manage loads. Try to teach your body to move in different ways and carry loads, or get advice from your Physio if you feel unsure. The more options you have of how you can move, the easier you will be able to find the most efficient way for you to bend and lift.
Exercise is great for your back. Exercise is shown to be the most effective way to prevent future episodes of back pain and to treat current episodes. Get advice from your physio about the best exercises for you personally and how to implement an exercise program. Any type of exercise is better than no exercise, but it’s a good idea to get some guidance on how to start and which exercises will be best for you personally.
Painkillers will not speed up your recovery - painkillers should only be used temporarily and in conjunction with other therapy. If you are only managing your back pain with medication and it lasts for more than a few weeks, it is time to get help from your physio to find the cause of the problem. Long term use of certain painkillers may even lead to other health issues such as stomach ulcers.
Surgery for back pain is rarely needed. Surgery for back pain is only indicated in advanced cases if there is a risk of permanent nerve damage or if conservative treatment is not helping anymore. It is important to note that surgery is not a “quick-fix” and that rehab and exercise will still be needed after the surgery. Your physio or doctor will refer you for further investigation if they suspect that you might need surgery.
Prioritise good quality sleep and mental health. Getting enough sleep will help to reduce stress and improve your overall sense of wellbeing, which has a significant effect on your pain. We often ignore the psychosocial factors that is contributing to our pain while putting too much emphasis on the physical aspects. Without addressing all the factors that are contributing to your health and overall wellbeing, you cannot successfully treat your pain.
You can have back pain without any serious damage or injury. Many physical and psychological factors can cause back pain and the presence of pain does not mean there is any damage in your back. Having said that, all back pain is “real” and it is important to identify all factors that is influencing your pain in order to address them.
Get help rather sooner than later. Physiotherapists are first-line practitioners, which means you do not need a referral from a doctor to see a physio. A physio can do a proper assessment of your back pain to determine where the problem is coming from. In most cases, your back pain can be managed with various physiotherapy modalities and exercises without the need for further referral or scans. Your physio can also give you advice of how to prevent recurring episodes.
If your back pain is affecting your quality of life it is time to do something about it. Take control of your health and get the help you need to move better for longer.
