Low back pain is extremely prevalent affecting 80–90% of us across our lifetime. Low back pain has many causes; using your back in activities you are not accustomed to, such as heavy lifting or gardening for extended periods is a common cause. Traumatic events such as falling or a car accident can also result in low back pain.

The source of low back pain may be a muscle strain, ligament sprain, joint problem or a bulging disc (the disc is the cushion that sits between two vertebrae). Sometimes the bulging disc pushes out on to nearby nerves - this is commonly referred to as sciatica. The pain may travel to the buttocks or further down the leg as far as the toes.

Low back pain is often aggravated by bending and twisting and is worse with sitting and driving. Coughing or sneezing can also provoke the pain.

What to do if you develop low back pain:

• Minimise sitting and driving. If you do have to sit, put a rolled up towel in the arch of your lower back and avoid sitting longer than 20 minutes
• Avoid repetitive bending - therefore stay away from housework and gardening
• Apply a heat pack to the low back; this can relieve the pain associated with muscle spasm. Ice packs can also give relief
• Stay active -try to walk for short periods every hour or two (as long as the pain is not worsening)
• If you do have to lie down, try to alternate between lying and walking. Attempt not to rest for more than 1–2 days. Resting longer than this can cause your muscles to weaken, slowing your recovery and predisposing you to back pain in the future
• Consult your physiotherapist. A physiotherapist can help identify and correct predisposing factors for your back pain and hasten your recovery, using methods such as massage, mobilisation, taping and exercise prescription.

Once you have had low back pain the chances of it occurring again are very high, primarily due to weakening of the stabilising muscles of the back. A physiotherapist can guide you through a rehabilitation programme aimed at preventing further episodes

Important - It is imperative that you consult your physiotherapist or doctor if;

• Your back pain wakes you at night
• You have difficulty controlling your bowels or bladder
• Pain goes down your leg below your knee
• Your leg, foot, groin or rectal area feels numb or tingly
• Your legs feel weak

Further Information

• "Managing Back Pain" is an excellent information booklet to review during a back pain event, created by by the Tasmanian Health Organisation South.
• "Understanding Persistent Pain" is recommended reading for long-term or recurring back pain, created by by the Tasmanian Health Organisation South.