By far the most common pathology we treat as physical therapists is low back pain, and I would say at least 80% of that is acute in nature, meaning it happened within the previous few days.
If you’ve ever had an instance where you bent down or tried to pick something up and felt acute pain in your low back, keep reading, this blog post is for you.
The most important thing to keep in mind when you injure your low back, is that most instances of low back pain are actually muscular in nature. This means that it is a muscle strain, just like a strain that would happen in your arm or leg with overuse or imperfect form. So, continue reading below for some do’s and don’ts when it comes to your acute low back pain.
Should you immediately go schedule an MRI?
NO.
Let me tell you why. If you do this, not only will it be a lengthy and stress-induced process, but the chances of SOMETHING showing up on said MRI are extremely high. We are imperfect human beings, and there will likely be something wrong with your spine that may OR MAY NOT actually be contributing to your acute pain. Believe it or not, there are millions of people walking around with identical MRI reports with no pain whatsoever. What does this tell us? Imaging alone is extremely poor at predicting pain or identifying why your pain is present. Once you receive this imaging and are told what’s wrong with your spine, it begins a psychological roller coaster of emotions that can actually create more pain. The brain is an extremely powerful tool, don’t use it against you by filling it with thoughts of injury and surgery.
Should you stop all movement and lay still on the couch and rest for hours on end?
NO.
Movement is medicine, my friends! The body is meant to move. If you lay still on a strained back, it will likely remain extremely tight and painful. Now, I’m not telling you to go run a marathon, but a light walk or some easy stretching/strengthening exercises will absolutely feel better than lying still for hours. Try to keep moving, prolonged positions are going to be your downfall in this acute stage of injury.
Should you use heat or ice?
Truthfully, it doesn’t matter. Neither heat or ice will fix your back pain. But, if one or the other gives you some relief and helps you get to sleep at night, go for it! Just don’t leave it on there for hours on end. 15-20 minutes and then go for a walk, remember movement is key!
Should you call your local performance physical therapist if the pain persists more than a few days to a week?
YES.
We are movement experts, and we can help you navigate this injury. What is right for one person may not be what is right for you. We will evaluate your specific situation and give you an individualized plan to get you out of pain and back in action as soon as possible.
If your an active adult or athlete living in Roswell, Johns Creek, or Alpharetta, and experiencing some back pain or other issue that is holding you back? Since 2008 our proven 3 step plan has helped people stay in the game and keep doing all the awesome activities they love. Please give us a call or text at 678-400-0300.
