Low back pain (LBP) is common and affects most people at some point in their lives. It is the number one reason for people seeking medical care. Most people with back pain will improve in the first three to six weeks. Some people may need extra support to help with their recovery.

Should I be worried about my low back pain?

Your back is strong and is meant to move. Your back is made up of many structures – bones, ligaments, joints, muscles, and discs. They all work together to give you strength and stability of your spine.

Your health professional has assessed you and is confident that you do not have a serious cause for your back pain (for example, fracture, infection, or cancer).

Low back pain is often very uncomfortable and distressing, and it is normal to feel like you need to rest. However, it is safe and beneficial for you to move, and you will recover quicker if you do. In other words, “you are sore but safe”.

Please review the important information below. If you develop any of the symptoms listed, please present to your GP or nearest emergency department immediately.

Important Information

Please see your GP or go to the nearest emergency department immediately in the unlikely event that you experience any of the following:

• Numbness in or around your back passage or buttocks.
• Increasing difficulty when you try to urinate or pass a bowel motion.
• Increasing difficulty when you try to stop or control your flow of urine or bowel motion.
• Loss of feeling that you need to go to the toilet.
• Loss of sensation when you pass urine or bowel motion.
• Not knowing when your bladder is either full or empty.
• Weakness in one or both of your legs.
• Feeling sick or unwell or if you have a fever.

How do I manage my low back pain?

Prolonged bed rest delays recovery and is not helpful in managing back pain. Slowly and gradually increase the amount of movement you do each day to encourage recovery and help restore your normal function.

Take a whole person approach to managing your low back pain. A combination of gradual movement, discussing your concerns with a health professional, sleeping well, eating well, and maintaining connections with friends and others can help you recover.

In some cases, your health professional may suggest a short course of pain medication to help you stay active. The goal of taking pain medication is to help you move a little more comfortably, not to take away your pain entirely. Your health professional will talk to you about slowly coming off the medication as you start to feel better.

Here are some simple strategies you can do while you are recovering from low back pain:

• Reassure yourself. Back pain hurts but gets better with time and the right strategies. Remember you can be “sore but safe”.
• Stay active. Move often. Avoid staying in one position for a long time.
• Your body likes to move. We say “motion is lotion”.
• There is no perfect posture to stop back pain.
• Aim to get good quality sleep.
• If you notice that you are feeling stressed, anxious, depressed, or worried because of your pain and the impact it has on your life, try using strategies such as breathing, relaxation and mindfulness. See a psychologist, counsellor or your GP for more help if you need it.
• Maintain social connections. Reach out to a loved one or friend for support.
• Caffeine, sugar, alcohol and processed foods can increase inflammation. Eat regularly and choose foods from the five food groups. Talk to an accredited practising dietitian for individual nutrition advice.
• Stop smoking. Smoking increases pain sensitivity and can slow tissue healing. Talk to your doctor if you need help with this.
• Take pain relief when you need it, following the instructions on the packet.
• Follow the whole person strategies above.

Do I need a scan?

Most low back pain can be managed well without X-Rays or scans. Research shows that having a scan can prolong your recovery. This is because imaging is unlikely to change your management, and it often shows changes that are normal for your age and may not be causing your pain. If you have any questions, please talk to your health professional.

Exercises

• Walking is one of the best exercises for managing back pain. Start with what you can manage and build up slowly. Low impact exercise like Pilates, yoga and swimming can also help.
• Gradually resume movement to return to normal activity.

It can be helpful to see a health professional such as a physiotherapist to progress your recovery, particularly if you are finding it hard to resume your normal activities.

Follow-up care options:

We recommend you see a Physiotherapist who will guide your recovery and support you to return to normal activities. You can find a Physiotherapist via one of the following options:

• Community care physiotherapy (ACT residents only) – (02) 5124 9957
• Community care physiotherapy (NSW residents only) – 1800 999 880 (this is the additional line)
• Private physiotherapist – https://choose.physio
• Student-led physiotherapy at University of Canberra- (02) 6201 5843

Where can I get more information about low back pain?

• https://www.safetyandquality.gov.au/standards/clinical-care-standards/low-back-pain-clinical-care-standard/
• https://www.choosingwisely.org.au/resources/consumers-and-carers/acute-short-term-low-back-pain
• https://painhealth.csse.uwa.edu.au/pain-module/low-back-pain/
• https://mybackpain.org.au/