5 THINGS YOU CAN DO RIGHT NOW TO EASE YOUR LOWER BACK PAIN

How I am approaching this tips page...

If you were my father and called me, the physiotherapist, and asked me “Jason, I

have a really bad back pain. What can I do right now that will make me feel

better?” This is what I would tell you to do.

Just a bit of background, my dad didn’t call me, my mom woke me up in the

middle of the night and called me to help my dad who had terrible back pain. You

might not have a physiotherapist in the family that just so happens to be

visiting you on the day you need one. This advice will help until you get to one.

But before we start, a little background on me...

I am Jason Roets, Owner and Chief Physiotherapist at Jason Roets Physiotherapy.

The focus of our practice is helping our clients achieve their goals within the

physiotherapy setting. We invest heavily into each and every one of our clients to

set them up for success and ensure that they accomplish what they want out of

working with us. We work with anyone. From people with severe chronic pain to

a person who wants to run a 5km park run and doesn’t know how to get from

where they are now to running the park run and everything in between.

The first thing I want to give to you is information. I want you to know a little bit

about the three main types of back pain that people suffer from. If you think you

might have any of these rather get a medical professional to confirm that you do and

have them decide the treatment.

A muscle spasm or many muscle spasms

Ok this one is straight forward. We all know

what this one feels like. You feel that a, or

many muscles in your back are tense. This can

be mild that it’s almost not even there or can

be so bad you are sweating bullets and hoping

the morphine is on its way. You probably

already know what it feels like.

Radiculopathy

This is Latin for a pinched or compressed

nerve. It can happen anywhere along the

spine and the nerve can be compressed any-

where along its path from the spinal cord, at

the vertebrae or along the path of the nerve

but this one will be in the lower back.

This always comes with some sort or neuro-

logical fallout. In simple terms you lose

either sensation or muscle strength or both,

in your legs and feet. It can be subtle that

you don’t even notice its there. Sometimes it

is accompanied by a burning pain.

3 MAIN TYPES OF BACK PAINS

Arthritis of the spine

Ok, so you aren’t a spring chicken anymore, you have some miles on the Ferrari. You

have lived hard and fast. Developed some wear and tear over the years. This could

be what you are dealing with. Arthritis is simply wearing of the joint surfaces so that

the cartilage between those surfaces have thinned. The bones underneath might

even be in direct contact with each other as they move.

This is usually how someone with arthritis says they feel. “In the morning my back is

stiff, but once I move around and get going it feels a lot better. But as the day goes

on my back feels worse, especially on days where I do too much at once.”

That is what they say.

Think that you might have this?? I think you should get an expert to check first

before you panic. So, take my word as the expert and investigate first before you get

worried.

IMPORTANT!!!!

If you are in severe pain and it is preventing you from performing the

most basic tasks or with numbness and severe weakness, go and see a

Doctor or a Physiotherapist immediately.

Do not read further in the hopes that these tips will help.

Get medical care RIGHT NOW!!!

5 THINGS YOU CAN DO RIGHT NOW TO EASE YOUR LOWER BACK PAIN

With that said let’s go to the first thing you should do.

Apply some heat

Get yourself a hot water bottle and a comfortable chair, get into a comfortable position and put the hot water bottle on your back where it hurts. The heat should be warm and lovely, not painful or so hot it burns you. If you feel its too hot wrap the bottle in a few towels, as it cools remove layers. Refill with hot water and keep applying.

But really, what I think you should do, which is what I would do, is run yourself a bath. Put your favourite aroma (I love Rosemary) in the water and let the heat and water soak in and wash all your pain away.

Simple advice yes, but if your mom and grandmother still suggest it, you know it’s good.

Stretch

Ok, so what I am about to give you is my secret weapon and best kept trade secret. I use it all the time.

It’s simple and it works.

This is how you do it:

Lie on your back on a firm surface. Straighten your one leg and bend the other at the hip to 90 degrees. Turn your bent leg over your body and twist your back. Arms straight out next to you. To increase the stretch all you have to do is try and push your shoulder and bent knee to the ground.

Movement

For an aching and sore back, movement is what you need. I am going to give you

two things you can do right now. I’m giving you all of my good stuff for free!

Cat stretch

This one is simple. Get on your hands and knees. Hands under your shoulders and

knees under your hips.

Start by arching your back, trying to push

your spine towards the roof as far as you

can, focusing on moving each joint. Then

do the reverse, make a hollow in your

back.

Hold each move for a few seconds and

switch. Do this at least ten times in each

direction.

Look at the picture if you are struggling

Cobra pose

This one is even easier.

Lie flat on your stomach, hands next to you

as if you were about to do a push up. While

keeping your feet on the floor push yourself

up with your hands and arms and look up at

the roof.

Hold for 30 seconds and repeat!

Check this picture if you are struggling.

Go see a physiotherapist

Yes!! that’s right. Physiotherapists

can help you with your back pain.

They can help determine what is

causing it. What is the best treatment

to get fast and effective relief and

rehabilitate you to prevent further

occurrences of your back pain. The right kind of Physiotherapist can be your one

stop shop to resolve all your problems from determining what it is, how to fix it and

what to do to make sure it doesn’t come back. That way you can get your life and

independence back, free from this hindrance.

I know… it is exactly the solution you were looking for.

Posture

Last but not least is a two partner

Posture and get up from your chair and move.

If you are at work right now and having to deal with back pain this is what I recommend.

First get up from your chair and walk around. You probably have been sitting in your chair since the morning meeting and haven’t got up. We both know this isn’t good. Get up, walk around, get something to drink before going back to sit down.

You should be getting up and walking around every 45 minutes.

Sit the whole day at your own peril.

Having good posture while sitting.

It’s really easy.

Sit up straight with your back against the chair, head up, chin in. If you find yourself sagging, unable to maintain good posture or to get back to a good position, that’s your cue that it’s time to get up and walk around. It’s time to take a break.

Here is a testimonial from a happy patient

“I had an injured back muscle for more than a year. I was assisted by a clinic

specializing in those kinds of injuries which took a lot of sessions to relieve some of

the pain. Jason's physio treatment took 2 sessions! Thanks Jason!”

...G Jansen Van Vuuren

If none of these methods have worked then Physiotherapy is usually the best

solution for people just like you.

Simply get in touch using the contact details below. I will gladly take the time to

speak to you and answer any questions you have.

Contact us or send a WhatsApp to 072 782 8877

Or

email jasonroetspt@gmail.com

Or

Check out our website at www.jasonroetsphysiotherapy.co.za for more information