Low back pain is one of the most common causes of pain around the world. In the UK, it is the single biggest cause of musculoskeletal pain and is a huge factor as to why people are unable to work, take part in daily activities, and enjoy their lives. However, there are several outdated beliefs that worsen the pain rather than improve it. Making positive changes, which are within the power of the individual, can reduce the risk and help avoid doing the wrong thing when it comes to low back pain.  Â
The importance of movementÂ
When you have pain in a joint or area of your body, it is natural to avoid moving that area. For example, if you bang your elbow and it’s particularly sore when you move it, common sense tells you to keep the elbow straight or in a still position. However, if you were to keep the elbow still for two or three weeks until the pain subsides, you would feel significant pain due to the stiffness and tightness when moving the joint again. This stiffness and tightness occurs during the period of relative immobilisation (holding it still) because we use most of our joints so regularly, such as our elbows and knees, it is very difficult to avoid moving the joints entirely.  Â
Unfortunately, when it comes to low back pain, outdated advice around keeping the back straight and resting has fuelled the concept of keeping the spine still when you have an injury. It is possible to hold the spine relatively still whilst it’s in pain, but the same principle applies if the spine is still for too long: moving will become increasingly sore and uncomfortable as the spine has become stiff. Â
Numerous research articles have been published on how to manage, prevent and reduce the risk of low back pain, both for acute or new episodes, and for managing chronic low back pain. These studies agree that regular movement is the most fundamental approach to recovery and minimising the risk of low back pain. This is because movement helps joints, muscles, ligaments, tendons and nerves maintain and recover their flexibility as the acute pain subsides. If you don’t get the spine moving relatively early on, the soft tissues and structures around the spine can tighten. This tightening can cause further discomfort and lead to a cycle of reduced movement and increased pain, as immobility from the pain leads to avoidance of movement.   Â
If you are unsure about how to manage any kind of low back pain, seek advice from a qualified musculoskeletal physiotherapist or your GP.  Â
The Risks of Overreliance on Pain Medication
Other things you should avoid doing if you have low back pain include relying on pain medication – particularly anti-inflammatory drugs – for an extended period. Prolonged use can have significant impact on internal organs, affect repair time, and can potentially cause other issues. While these medications can be useful, they should not be avoided entirely; rather, they should be used appropriately and in the right context. Painkillers and other musculoskeletal pain should be used cautiously and not relied on as the sole method of treatment.  Â
Painkillers do not address the underlying cause of the pain; they only reduce the symptoms and allow you to move easier. However, understanding the root cause and working towards a more holistic recovery plan is far more beneficial than relying purely on medication. Research consistently shows that the effective management of musculoskeletal issues, particularly low back pain, involves movement as soon as sensibly possible. This approach is seen as the most effective way to recover and reduce risk of reoccurrence.  Â
If you are concerned about using painkillers, especially if you find yourself taking increasing amounts, it’s important to talk to your GP and/or a specialist musculoskeletal physiotherapist.  Â
Author – Phin Robinson, Founder & Director of Pure Physiotherapy.Â
Pure Physiotherapy can support you with any musculoskeletal concerns you may have. Our clinics located throughout the UK are here to help.