Have you ever had a sore back? Well, you’re not alone! Lots of people experience something called “low back pain” and in fact nearly everyone will experience back pain at least once in their life. Let’s talk about what it is and what you can do about it.

Your back is made up of a lot of different structures including bones, called “vertebra”, joints, ligaments, muscles, discs and nerves. All these structures help your back move smoothly and bend in all different directions.

Sometimes though your back might start to hurt. One reason for this is if you strain your back muscles. Maybe you lifted something heavy or you twisted around too fast. This can make your back muscles feel sore and achy. Typically these pains occur when you’ve done something that you are not used to doing or you do something more than you usually do. For example, you start shovelling snow or planting flowers after being inactive for a period of time.

So, what does low back pain feel like? Well, it can be different for everyone. Some people might feel a dull ache, like when you’re tired after running around all day. Others might feel sharp pains when they move. Some people can carry on with their daily routine while others may need to take some time off work.

Let’s talk about some common things you may have heard and unpack if they are true or not…

1. If I have pain, I need to rest: Although this was the common belief back in the day, research has shown that complete rest should actually be avoided….now, you may be confused to hear this but it’s true, lying in bed all day will actually do more harm than good. So if I shouldn’t lie in bed all day, what should I do? You can do something called relative rest, which means you continue to do activity within your tolerance. For example, maybe instead of going for your normal 30 minute walk, you only go for a 20 or even a 10 minute walk….the important thing to remember is to move…this will speed up your recovery!
2. I don’t want to exercise as I risk hurting myself: Exercise is one of the most important things you can do if you have back pain, as well as to try and prevent back pain in the future. Exercises work on stretching tight muscles to improve flexibility, strengthening muscles to increase your tolerance, and improving your endurance so you can do more. It is important that you have exercises given to you by healthcare providers such as a chiropractor who can tailor them to your specific needs.
3. I will always have back pain: As previously mentioned, almost everyone will experience back pain at least once in their life. As well, the best predictor of future back pain is a previous episode of back pain. But it’s not all bad news! Although back pain is very common, the majority of people with back pain will get better within 4 weeks, and a lot of times even sooner. Using some of the strategies mentioned earlier such as continuing to move will help.

It is true though that some people will experience chronic back pain which can last for months or years. If this is you, remember that you are not alone. People with chronic back pain can improve but it is important that you understand your pain and receive an individualized management approach…Dr. Plener can help with this.

What can I do if I have low back pain?

The good news is there has been a lot of research to help understand what is helpful for low back pain. Conservative non-surgical treatment is the best thing you can do. This can include soft tissue therapy to loosen up tight muscles, joint mobilization to increase mobility of your back, individualized exercises to help improve your flexibility and strength, and education so you know what is going on in your body and what you can do to fix it.

What should I do now?

If you’re suffering from low back pain contact Dr. Plener today to start your road to recovery!

The Spine Clinic located within Mount Sinai Hospital is a specialty clinic located in Toronto, Ontario. You will receive a comprehensive assessment and understand what is causing your back pain. Dr. Plener will discuss with you proven and individualised treatment options to help get you out of pain and back to living your life to the fullest!

Disclaimer: This blog is for educational purposes only and not intended to replace medical advice. If you have any questions or concerns, make sure to consult your healthcare provider.