Ouch! You’re going about your day and suddenly experience lower back pain; perhaps it was a small twist getting the kids out of the bath or jumping out of the car too quickly.
If this is you, you’re not alone; about 80% of people will experience an episode of non-specific lower back pain at some time in their lives. This most commonly occurs between the ages of 35 and 55.
Luckily, most episodes are short-lived and mild in nature, which, although distressing, tend to settle within a couple of weeks.2
In the past, resting and using pain medication was a common course of action. However, more recent research indicates that there are more effective ways to manage lower back pain.2
There are a few broad, holistic techniques we can adopt to support recovery and manage pain effectively.
Keep moving
We now know that prolonged bed rest delays recovery. Instead choose a relaxed, gentle form of movement you enjoy, like yoga, pilates, walking or cycling.3 Think – ‘Motion is Lotion!’
Using temporary aids to reduce muscular discomfort can help maintain movement and physical activity, which is essential for recovery. Relief aids include hot or cold therapy (with wheat bags or topical rubs), massage, or pain medication. 1
Pain medication
Products like Maxigesic: Double Action contain simple analgesics like non-steroidal anti-inflammatories and paracetamol, and can allow you to move within reasonable means to expedite your recovery and get back to normal function quickly! 1
It is important to remember that pain medication should be a tailored approach to suit your needs, existing medications, and health conditions. Speak to your pharmacist about which pain medication and regime is most appropriate for you.
Massage
Massage therapy (when used with soothing and anti-inflammatory liniments) brings warmth and circulation to allow for easier movement.
Products containing traditional remedies such as arnica flower, calendula officinalis and boswellia carterii can assist in supporting massage, relieving pain before and after activity.
Here are some of our favourite products:
- Martin & Pleasance Arnica Cream and Comfrey Cream
- Zen Herbal Liniment and Sports Spray
- Fisiocrem Solugel
Professional massage is also an option, however, if you’re short on time, the Omron Electronic Nerve Stimulator features two massage-like modes you can enjoy at home. (Please note, do not use creams or liniments with this machine).
Restorative Sleep = Back Pain Relief
A good night’s sleep will benefit your recovery. Sleep is a “natural pain reliever” as it allows the body to engage in restorative processes, such as tissue repair and reduction of inflammation.
Additionally, practicing habits that promote relaxation will help you to fall asleep more easily, and to maintain a longer restorative sleep through the night. To increase chances of a restful sleep, we recommend reducing screen time, limiting caffeine or taking a relaxing bath to wash away stress.
Why not try adding Epzen’s range of Magnesium Bath Crystals to your next bath, to really indulge in a relaxing bedtime routine? Set yourself to ‘Do Not Disturb’ mode.
There is no blanket approach to conquering lower back pain, as all individuals are different. However, we can all incorporate these practices into our lifestyles with significant benefits for the short- and longer-term management of lower back pain.
If you are experiencing persistent symptoms for three months or longer, or have noticed your pain has changed or intensified, you should have this investigated by your doctor or health professional.3
Visit your local WholeLife Pharmacy and Healthfoods and speak with our pharmacists, nutritionists, and naturopaths to discuss the right options for you. Product availability may vary from store to store. Always read the label and follow directions for use.
References
Australian Commission on Safety and Quality in Health Care (2023). ‘Quick guide for physiotherapists – Low Back Pain Clinical Care Standard’. Australian Commission on Safety and Quality in Healthcare. <https://www.safetyandquality.gov.au/publications-and-resources/resource-library/quick-guide-physiotherapists-low-back-pain-clinical-care-standard>.
Health Direct (2022). ‘What is the best cure for low back pain?’, Healthdirect. <https://www.healthdirect.gov.au/blog/what-is-the-best-cure-for-low-back-pain>.
Therapeutic Guidelines (2017) ‘Low Back Pain’, Electronic therapeutic guidelines complete.
