Our Guide to Treating Lower Back Pain from Lifting

Rest and Initial Self-Care

Rest and self-care play a fundamental role in the early stages of treating lower back pain.

• Recognising the Need for Rest: Rest is vital in the initial stages of a lower back injury. It allows the affected muscles and ligaments to heal and reduces the risk of aggravating the injury.
• Applying Ice and Heat: In the first 48 hours after injury, using ice packs helps reduce inflammation and swelling. Following this, heat therapy can be beneficial in relaxing muscles, improving blood flow, and aiding the healing process.

Over-the-Counter Pain Relief and Muscle Relaxants

Over-the-counter pain relievers and muscle relaxants like ibuprofen or acetaminophen can be effective to manage and reduce pain and inflammation.

It’s important to use these medications as directed and understand that they are for short-term relief, not long-term solutions.

Gentle Stretching and Exercise

Incorporating stretching and exercise into your recovery regimen.

• Stretching for Flexibility: Incorporating gentle stretching exercises can significantly improve flexibility and reduce tension in the muscles supporting the lower back. These stretches should be done carefully and consistently for best results.
• Core Strengthening Exercises: Strengthening the core muscles is essential for supporting the lower back. Regularly performing exercises like planks, bridges, and other core-strengthening routines can provide significant benefits.

Proper Body Mechanics

Understanding and practising proper body mechanics is a key element in preventing further injury and ensuring a healthy back.

• Weight Lifting Techniques: Poor lifting technique is a sure way to injure yourself especially with heavy or repetitive lifting using the same muscles. Proper technique when lifting weights is essential to prevent future back injuries. This includes keeping the load close to your body, bending at the knees, and avoiding twisting your back during the lift.
• Posture Awareness: Good posture, especially when sitting for extended periods, can help reduce stress on the lower back. This involves using ergonomic chairs, taking regular breaks, and being mindful of spinal alignment. Poor posture increases injury risks.

Seeking Professional Help

Knowing when to seek professional help:

• When to Consult a Healthcare Professional: Consulting Infinity Allied Healthcare is advised if pain persists, worsens or if you feel pain radiating in back muscles. We can provide a proper diagnosis and a tailored treatment plan.
• Physical Therapy: Physical therapy offers a range of exercises and techniques specifically designed to strengthen the back, improve flexibility, and promote healing.

Chronic Lower Back Pain Management Techniques

Additional pain management may include:

• Massage Therapy: Massage therapy can be a valuable tool in relaxing tight muscles, improving circulation, and relieving pain.
• Acupuncture: Acupuncture, an alternative treatment method, can also be effective in managing pain and promoting the body’s natural healing processes.

Lifestyle Changes for Prevention

Adopting lifestyle changes is essential for long-term health and the prevention of future back issues.

• Regular Exercise and Physical Activity: Maintaining a regular exercise routine is key in keeping the back strong and flexible, thus reducing the risk factors of future injuries.
• Ergonomic Adjustments: Making ergonomic adjustments in daily life, both at work and at home, can significantly contribute to maintaining a healthy back.
• Gradual Return to Lifting: When returning to lifting activities, it’s important to start slowly and increase the load gradually to avoid re-injury.