Back pain is a common condition that affects millions of people worldwide. It can be caused by multiple factors however, despite its prevalence, back pain is often misunderstood and mistreated leading to chronic disability and reduced quality of life. If you live in Altrincham, Hale, Bowdon or any of the surrounding areas and looking for a physiotherapy, rehabilitation or massage therapy, you have come to the right place….The Physio Box. We pride our self on providing high level, affordable Physiotherapy, Rehabilitation and massage therapy to our clients in an open and inclusive environment. In this blog, we will discuss evidence-based guidelines for managing back pain, based on the latest recommendations from the  American Physical Therapy Association (APTA) and the Journal of Orthopaedic and Sports Physical Therapy (JOSPT) amongst others.

RED FLAGS

Most cases of back pain are not serious and can be managed with exercise and lifestyle changes. However, there are certain "red flags" that may indicate something more serious although this is rare. If you experience any of the following symptoms in addition to your back pain, you should seek medical attention immediately, as early intervention and treatment can help improve your outcome.

Loss of bowel or bladder control: This may indicate a serious condition, such as cauda equina syndrome, which requires urgent medical attention.

Progressive weakness or numbness in the legs: This may be a sign of nerve compression causes by things such as a herniated disc.

Fever or chills: This may indicate an infection, such as a spinal abscess or meningitis.

History of cancer: Back pain that occurs in the presence of a history of cancer may be a sign of possible metastasis (although rarely)…If in doubt, get it checked out !

Recent trauma or injury: If your back pain occurs after a recent fall or injury, it's important to rule out fractures or serious injuries

Worsening pain at rest: Back pain that worsens when lying down or at rest and is not relieved by changes in position, may be a sign of more serious pathology

Unexplained weight loss: If you experience unexplained weight loss along with your back pain, it may be a sign of a more serious condition.

Back pain is a complex and multifactorial condition that requires a biopsychosocial approach to treatment. The first step is assessment by an experienced Physiotherapist involving a thorough review of the your medical history, physical examination, and possible further investigations. Based on this information, a personalised treatment plan can be developed which is specific to the presentation.

The APTA guidelines for managing back pain emphasise the importance of patient education and self-management strategies such as exercise, lifestyle changes, ergonomic adaptations, good nutrition, and the implementation of effective stress management strategies.

Physiotherapy is a key component of back pain management, as it can help improve mobility, strength, and function while reducing pain and disability. A good therapist should act as a coach, encouraging and guiding you towards making the changes needed to improve your symptoms. The JOSPT and APTA recommend a combination of manual therapy, exercise, and education to successfully manage back pain for most patients.

Manual therapy can really help in the short term to improve your pain. Manual Therapy techniques, such as mobilisation, manipulation, and soft tissue massage, can significantly reduce pain and improve function. The key to successfully overcoming and preventing further episodes of back paid as adherence to a targeted and progressive program of rehabilitation which includes aerobic, resistance, and mobility  exercise components.

The management of back pain requires a holistic and individualised approach that takes into account the biological, psychological and social needs and goals of the individual.

The aim of this blog is to help patients achieve optimal outcomes and improve their quality of life. To help with this we have prepared a list of our top tips for preventing and managing back pain as education can help equip patients with the knowledge and skills required to prevent and self manage any future episodes of back pain.

TOP TIPS FOR MANAGING AND PREVENTING BACK PAIN

Stay active: Regular exercise can help reduce the risk of back pain. The American College of Sports Medicine (ACSM) recommends the following evidence-based  guidelines for exercise for adults. 1) Aerobic exercise: at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, or a combination of both. 2) Resistance training: at least two days per week, targeting all major muscle groups 3) Flexibility training: flexibility exercises at least two days per week, stretching major muscle groups to the point of tension (but not pain) and holding each stretch for 10-30 seconds.

Lift properly: When lifting heavy objects, use your legs instead of your back muscles to lift, and keep the object close to your body. Avoid twisting or bending at the waist while lifting everyday items

Avoid prolonged sitting: Alternate between sitting and standing throughout the day, and take frequent breaks to stretch and move around. Human being are bipedal meaning we have evolved to walk on two legs to cover large distances to explore out environment. We are not designed to sit for hours on end each day.

Maintain a healthy weight: Excess weight can put extra stress on your back, leading to pain and discomfort. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent back pain. Excess body fat can also drive systemic inflammation which can exacerbate pain. Maintaining a relatively lean body mass will help improve your pain.

Use ergonomic equipment: Choose chairs, desks, and other equipment that support good posture and provide adequate support for your back. Use a headset when talking on the phone to avoid cradling the phone between your neck and shoulder.

Manage stress: Stress can cause muscle tension and contribute to back pain. Excess stress result in a build up of cortisol in the blood which can cause inflammation and pain. Practice relaxation techniques, such as deep breathing, meditation, or yoga, to reduce stress and tension.

Get enough sleep: Adequate sleep is essential for maintaining good physical and mental health. Aim for 7-9 hours of sleep per night, and use a comfortable mattress and pillow that support your back

Quit smoking: Smoking can cause atherosclerosis and reduce blood flow to your spine and cause degenerative changes in your back, leading to pain and stiffness. Smoking also causes a damage to cells and systemic inflammation. Quitting smoking can improve your overall health and reduce the risk of back pain. Don’t do it !!

Back is an extremely common musculoskeletal problem experienced by most people at some point in their lives. Understandably it can be a cause of great concern and distress. Hopefully this short article will help provide some helpful information if or when you unfortunately experience an episode of this painful and debilitating condition.

If you live in Altrincham, Hale, Timperley, Sale or any of the surrounding areas and would like to enquire to hear how one of our Physio’s could help you, call 0161 327 4271 or easily book your appointment online.