Low back pain is the most common physical complaint in the Netherlands: most people will experience it at some point. The good news is that most episodes improve on their own — and there's a lot you can do to speed it up. Below are seven practical tips from our practice, plus a clear signal when you should have someone look at it.
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1. Keep moving (bed rest is outdated)
The advice used to be: flat rest. Now we know that prolonged bed rest actually delays recovery. Maintain moderate levels of exercise — a short walk, light housework — within the limits of what is bearable.
2. Alternate positions
Not one attitude is “the right one”. The best posture is the next posture. Do you sit a lot? Get up every half hour. Do you stand a lot? Occasionally seek support or shift your weight.
3. Use heat for muscle tension
In case of muscle tension and stiffness, heat (hot water bottle, hot shower) relaxes the muscles around the spine. In the case of an acute, swollen injury, cooling may be more pleasant for the first 48 hours.
4. Lift with your legs, not your back
Bend your knees, keep the weight close to your body and do not twist as you lift. Sounds obvious, but it's the most common way people "shoot through".
5. Strengthen your core
A strong, stable torso relieves the lower back. Simple exercises like the bird-dog and the plank (to a tolerable degree) help more in the long term than painkillers.
6. Pay attention to your sleeping position
Lying on your back with a pillow under the knees, or on your side with a pillow between the knees, keeps the spine in a neutral alignment. Sleeping on your stomach puts the most strain on your neck and lower back.
7. Take stress seriously
Tension settles in the muscles around the spine. Breathing exercises, adequate sleep and exercise not only reduce stress, but also the muscle tension that maintains your back pain.
When will you let someone look at it?
Does the pain not improve within a few weeks, does it radiate to your leg, or is there tingling or loss of strength? Then targeted research is wise. Read more about low back pain as a complaint and how we treat it. In case of fever, unexplained weight loss or loss of bladder/bowel control, go to the doctor or emergency room immediately.
Persistent back pain? With Praktijk Dokter Mulder you are often seen within a week, without a referral. Make an appointment in Rotterdam or Dordrecht.
This article is informational and does not replace personal medical advice. In case of doubt or persistent complaints, always consult a doctor or BIG-registered healthcare provider.
