Back pain can strike unexpectedly—waking up stiff, feeling a sharp twinge after a sudden movement, or noticing a dull ache after a long day. At O-health, we understand how frustrating and disruptive back pain can be, and we’re here to guide you through recovery.
Acute back pain is common. Thankfully, most cases improve quickly with the right care and understanding.
Let’s explore what causes it, what you can do, and how we can help.
What Causes Back Pain?
Back pain can happen for a variety of reasons, and not all of them are well understood. Common causes include:
- Mechanical Factors: weak muscles, poor co-ordination/control, repetitive movements, or fatigue can lead to pain.
- Joint Degeneration: Age-related changes, including loss of muscle strength and control, can make joints more susceptible to pain.
- Facet Joint Injuries: Sudden, sharp pain caused by a specific movement or activity, often resolving quickly.
- Disc Injuries: A quick onset of pain that varies in severity and recovery time depending on the extent of the injury. Often refers away from the site of injury and is intense. These resolve, but more slowly.
It’s important to remember that back pain isn’t always a sign of serious injury. In most cases, it’s the result of inflammation, muscle strain or minor tissue damage, which heals over time. But if you are getting the same pain happening repeatedly, or it is causing you to modify your daily activities then you need to get it assessed and create a plan.
What Does Back Pain Feel Like?
Back pain can feel different for everyone, but common symptoms include:
- Pain along the spine, between the ribs and buttocks.
- Pain that radiates into the hips or down the legs.
- Stiffness, tightness, or difficulty moving.
- Discomfort during prolonged sitting, standing, or bending.
The Key to Recovery: Keep Moving!
Research shows that staying active is one of the most important steps in recovering from acute back pain. While it’s normal to feel hesitant about moving, avoiding activity can actually slow your recovery. Here’s why:
- Movement Aids Healing: Gentle movement improves blood flow, reduces stiffness, and helps tissues repair (Riis et al., 2020).
- Staying Active Works: Exercise therapy has been shown to be effective for acute back pain (IJzelenberg et al., 2023).
- Pain Doesn’t Always Mean Harm: Feeling some discomfort as you move is normal and doesn’t necessarily indicate worsening injury.
- Staying Active Builds Confidence: Moving early and often can help you feel more in control of your recovery.
Remember, the body doesn’t wear out—it rusts! Avoiding movement causes deconditioning, as tissues in the body respond to activity and stress. If you don’t use them, you’ll lose strength, control, and flexibility. Keeping active is the best way to keep your body functioning at its best.
Tips for Managing Acute Back Pain at Home
While waiting for your appointment, these steps can help:
- Keep Moving: Gentle activities like walking/swimming or stretching can reduce stiffness and promote recovery (Riis et al., 2020).
- Use Heat or Ice: Choose whichever feels better for you. Heat can relax muscles, while ice can reduce swelling.
- Try Pain Relief: Over-the-counter medication may help you stay mobile, but always check with your pharmacist or GP first.
- Stay Positive: Most cases of back pain resolve within a few weeks, and movement is key to getting there.
When to Seek Help
While most back pain resolves on its own, you should book an appointment if:
- The pain is severe or getting worse.
- You experience numbness, tingling, or weakness in your legs.
- The pain lasts more than a few days.
- If you’ve had an episode of the same pain before.
In Summary
If you’re experiencing back pain, we’re here to help. Call us on 02 6021 2777 or book an appointment online today and take the first step toward feeling like yourself again.
References
- Riis, A., Karran, E.L., Thomsen, J.L. et al. (2020). Believing staying active is beneficial improves recovery. BMC Musculoskeletal Disorders, 21(47). DOI: 10.1186/s12891-020-3062-6.
- IJzelenberg, W., Oosterhuis, T., Hayden, J.A., et al. (2023). Exercise therapy for acute low back pain. Cochrane Database of Systematic Reviews, Issue 8. DOI: 10.1002/14651858.CD009365.pub2.