If the pain does not improve after 3-4 weeks, or if the symptoms are worsening, either in intensity or duration, it’s time to visit a doctor.
Acute low back pain should resolve in a few weeks, at the most. If the pain does not improve after 3-4 weeks, or if the symptoms are worsening, either in intensity or duration, it’s time to visit a doctor. At this point your low back pain has moved from acute to chronic. Changes in sensation, including numbness, tingling, and weakness in the legs, changes in the bowel or bladder, and a fever should also be immediately treated. Your doc will do some tests to pinpoint the exact location of the pain, determine your range of motion, test your reflexes, and look for signs of nerve damage. Once a diagnosis is made, you’re likely to receive some combination of medication (pain relievers, steroids to relieve inflammation) and physical therapy. If those don’t do the trick, you’re probably headed for surgery.
Once you are fully rehabbed, think about prevention. First, if you are overweight, make a plan to shed some pounds and give your body a break. Next comes the exercise plan. Ms. Willard recommends core exercises that work the diaphragm, transverse abdominis, multifidus, and pelvic floor. She advises her patients to try “simple exercises like lying on your back and pulling your belly button down towards the bed or floor. You can enhance this by lifting your legs or performing the same exercise in a plank position.”
“Some people prefer 10 minutes a day of core exercise, other people prefer a 60-minute core blast or pilates exercise. Either way – regular core exercise is the key to low back health.” Lori Willard, DPTYour core should work for you, not against you, she says, and a strong core can be maintained through moderate to intense exercise. “Some people prefer 10 minutes a day of core exercise, other people prefer a 60-minute core blast or pilates exercise. Either way – regular core exercise is the key to low back health,” says Ms. Willard. One thing to be aware of – traditional sit-ups and crunches are not as effective at engaging our core muscles. Pilates-based exercise is safe for those experiencing back pain and will strengthen your core faster.
And finally, remember what your wise mother always nagged you about: don’t slouch, don’t smoke (smoking reduces blood flow to the spine), and always lift from the knees.
