To be able to correct the pain in the lower back, certain knowledge and actions are important. In the tips below I will provide you with the necessary knowledge, explain actions and give examples how to fill in that practice.
For an even more extensive explanation of the tips, follow the added links. They give even more value to the information! But as a first impression, the short and directly applicable tips will help you on your way to your lower back pain.
# Tip 1: Find out what the pain in the lower back is!
Pain in your lower back can have various causes. First of all, it is important that you rule out other causes than regular lower back pain. Think of a hernia, stenosis, Bechterew's disease, but also a tumor or infection.
Your lower back pain can be easily and quickly " screened" by going through a number of fixed questions. It turns out that your lower back pain shows a familiar pattern, normal course and no one shows a "red flag" for a doctor you can start working on your recovery.
# Tip 2: Known symptoms of lower back pain
If you have gone through the screening above, you could already be reassured. But to indicate what is "normal" with pain in your lower back, I have listed the most common and established symptoms for you.
From research and based on the Low Back Pain Guideline, low lower back pain is also seen as pain:
- Predominantly occurs in people between ages 20-50 years
- Located in the lower back and can radiate to the buttocks and/or upper legs
- Affectable with movement and change over time
- Can be present continuously or in episodes
- Can vary in the degree of pain
- Can change due to the influence of physical activity
- Spontaneous (60%) or gradual (40%) occurs
The first thing in the recovery is that you ensure that the course of your lower back is pain according to the norm. The norm in the recovery is that you reduce hindrances of your lower back in time. That means that you find that you can bend better, get up from a chair or improve your daily activities within 1-3 weeks.
That is the most important profit! You may still experience lower back pain if your hindrances get better. That is an indication that the way you deal with the pain at the bottom of your back is good. More about that later ...
However, it is not self-evident that your back pain is normal. The figures are not unequivocal, but in general, about 1/3 does not automatically recover. To ensure a time-based approach.
#Tip 4: Keep your lower back moving
Perhaps the most important point is keeping your lower back moving. All recent studies and guidelines show that bed rest is the WORSE one can do for lower back pain.
You've probably heard it, and hopefully, more often and it sounds pretty simple but keep moving despite the pain. It is no problem to reduce or adjust your daily (work) activities. If you keep doing something despite your lower back doing very well.
#Tip 5: Make your lower back smooth again
That your lower back is stuck is a normal phenomenon. To ensure that your lower back comes lose you can do various mobilizing exercises. In the video below you see the most used mobilizing lower back exercises that you can always do.
Especially in acute lower back pain, these exercises are recommended. You can repeat them in the morning, afternoon and evening until you feel that your back is coming loose.
#Tip 6: Do abdominal exercises in lower back pain
The moment your lower back is less stuck and does a lot, you can start with targeted abdominal exercises. With every form of training, it is wise to pay attention to a number of specific points of attention to prevent aggravation of your back problems.
#Tip 7: Do back exercises in pain in the lower back
An often forgotten part of low lower back pain is doing back exercises. In practice, it often appears that the lower back muscles are weakened and that pain complaints develop. But that doing back exercises is often forgotten.
#Tip 8: Create optimal conditions for recovery
It often sounds like an open door, but in the case of lower back pain, stress can cause both the development and continued existence of your back problems. As a result, the word stress is often seen as a negative phenomenon that does not have to be the case.
But as with many things in life, a correct balance and your own interpretation are decisive. A certain (stress) stimulus can also ensure that you perform better because of an increased focus.
The interesting thing about stress is that your thought about stress can be very decisive for its consequences. But also that the extent to which your degree of stress sensitivity can be influenced by a good body posture!
#Tip 9: Use of painkillers with a sore lower back
It is common for a lot of people that when your lower back is very hard to use painkillers. It is good to be aware of what is smart in the use of painkillers.
With acute lower back pain, it can not hurt to use painkillers against the pain. Especially if you do it to make sure that you can do better and/or move. But avoid being dependent on painkillers to keep your lower back moving and to pick up your daily actions again.
# Tip 10: Resume work with lower back pain
As you have already read, a normal recovery means that you can carry out more activities in time. That includes working. Figures show that people who resume their work earlier also have fewer back complaints.
It is advisable to discuss this with your employer or supervisor. Adjusting your number of hours, work and intensity of your work is sensible. In order to have your activities set up in a time-frame.
#Tip 11: Do not visit a doctor at lower back pain
When your lower back is stuck and you are doing very well, it may not be strange that you are thinking about visiting a doctor. Yet I can tell you that it is less sensitive than it seems. That has more to do with the underlying idea, but still, I will explain to you why.
Figures show that people who visit a general practitioner with acute lower back pain show a less favorable outcome of recovery. The most common idea here is that there is unnecessarily a lot of worry about the lower back pain.
With normal low back pain, a visit to the GP is not necessary because there is no specific condition or injury in the back. And the recovery is normally beneficial. While the thought of fear of pain, a false image of pain is associated with a longer recovery.
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