5 tips to relieve acute low back pain

Central Coast Osteopath Dr Daniel Joiner

There are multiple ways for acute low back pain to develop mainly repetitive movements, prolonged positional holds and trauma (one way is falling off a horse, not recommended). Symptoms may not develop immediately due to the inflammation process taking time to develop. Once the inflammation process has begun you will get some pain, how much will depend on the amount of tissue damage and mechanism of injury. Here are 5 tips to help reduce the impact of that pain in your back. These exercises can be done as many times throughout the day as you like but i recommend at least 3 times as a minimum. These exercises are really good to do before getting out of bed in the morning especially and any time throughout the day that your symptoms increase.

  1. KEEP MOVING. whilst you have pain it is still important to move within your limitations whilst also allowing your body rest so it can begin to heal. the worst thing you could do is lay in bed for 5 days. so remember some movement is good even though it may cause you pain/discomfort.
  2. GLUTEAL/PIRIFORMIS STRETCH. Sitting down on a chair cross one leg over and pull up to opposite shoulder. Hold this for 1-2 minutes and repeat on both legs. You can also do this laying down as well if needed.

Central Coast Osteopath Dr Daniel Joiner gluteal/ piriformis stretch

3. SINGLE LEG ROLL OVER. This is a great stretch for the gluteals/piriformis and a gentle range of motion exercise for the lumbar/ low back region. This stretch should be held for 1-2 minutes.

Central Coast Osteopath Dr Daniel Joiner Single leg roll over for low back pain

4. DOUBLE LEG ROLLS. These are great for the low back to begin to get the back moving again but in an unloaded position, meaning no compression on the lumbar discs. You want to do 20 or so leg rolls each side.

Gosford Osteopath Dr Daniel Joiner performing acute low back pain double leg rolls

5. STATIC LEG RAISES. place your legs on a chair or heaps of pillows if in bed. This helps to decompress the lumbar spine and allow the injured area to have a rest with no weight on the affected area. this helps with pain reduction. hold this anywhere from 5-15 minutes.

Central Coast Osteopath Dr Daniel Joiner performing static leg raises for acute low back pain management

So there you have it, my top 5 tips for dealing with acute low back pain. This is not an exhaustive list and if you do have acute low back pain it is probably a good idea to get it looked at by a professional. If you have any questions regarding this topic or any other please call the clinic on

02 4339 9151.

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