A Therapist's Guide to Lower Back Pain Relief
Lower back pain is a lingering annoyance that turns every simple movement into a tactical decision.
Fortunately, most people get relief from lower back pain through a simple assessment, tailored advice and posture correction.
Let’s talk about what might cause it, how we’d treat it at NT Sports Therapy and ways to support yourself at home.
What Causes Lower Back Pain?
Almost everyone at some point in life will experience lower back pain.
90% of cases are linked to soft-tissue injury from everyday overexertion.
All pain is essentially strain on the muscles and ligaments from biomechanical imbalances. From your ankles to your hips, core to your upper body. Some of the main pain-causing culprits are: bad posture, desk work, gardening, driving long distances, incorrect weight lifting technique and overuse of other muscles.
When these actions are repeated over time, they can wear down your body and
create several underlying medical issues:
- Muscle or ligament strain: The most common cause. Caused by sudden movements or gradual overuse, stretching the tissue
- Herniated or bulging discs: When the soft inner gel of a spinal disc leaks out, pinching and irritating nearby nerves
- Spinal stenosis: A natural part of ageing where the spinal canal narrows, putting pressure on your nerves
- Osteoarthritis: Standard wear-and-tear that breaks down the protective cartilage in your lower spine joints
- Osteoporosis: A condition that makes bones weak and brittle, leaving your lower spine vulnerable to fractures
How We Support Lower Back Pain Relief
The answer to most lower back pain is to stretch out the tightness and build up the supporting muscles. You can do supportive exercises at home
But first, we need to assess why the pain is there. We pinpoint exactly where the problem originates, which muscles are overcompensating, where the weaknesses lie and formulate a treatment plan you can take home.
Diagnosis depends on the following:
- Subjective assessment: A consultation about your lifestyle, hobbies, career and daytime activities. Painting a picture of your repeated actions and medical history
- Objective assessment: Looking at posture, alignment, biomechanical review, balance and physical imbalance, body weight transfer, quality and temperature of surrounding tissue, muscle tone.
We then combine all findings together and begin a treatment that works for you. It could be:
- Myofascial release: To improve posture and release tightness, tension and muscle spasms
- Hands-on massage: Soften tissue, improve blood flow and tense muscles from the emotional stress of pain
- Posture corrective therapy: A combined approach that involves acupuncture, myofascial release, massage, dry cupping and stretches
Individual plans are tailored to individual bodies. Alongside your treatment with us, you’ll take home a personalised plan to work on in your own time.
Relieving Lower Back Pain at Home
While a prescribed plan is always recommended for lower back pain relief, here are some universal tips for anyone with back pain that isn’t an emergency.
- Warm baths and heating pads: Heat relaxes tight, tense muscles and improves overall blood circulation. It can also relieve joint stiffness and painful muscle spasms
- Posture support: Sit all the way back in a supportive chair and place a small, rolled-up hand towel behind the lower back to maintain the natural spinal curve. Keep both feet flat on the ground while sitting to avoid twisting the pelvis
- The 30-minute rule: Briefly stand or change positions every 30 minutes to keep joints lubricated and mobile
- Enjoy a short walk: Gentle walking on a flat surface supports spinal muscles and speeds up natural healing
If you live nearby, come along to our new Clinical Pilates sessions at The Monastery Manchester. The gentle movement, core activation and guided stretches are incredibly supportive for lower back pain.
Disclaimer: This information is for general educational purposes for soft-tissue back strain only. It is not a substitute for professional medical advice. If you have been diagnosed with osteoporosis, spinal stenosis, a fracture or have a history of cancer, do not attempt these exercises without consulting your doctor. Stop immediately if any pain or discomfort occurs.
Visit our Manchester Clinic
We know exactly how exhausting and genuinely irritating lower back pain can be. It’s easily one of the most common issues we see.
If you’re looking for relief from lower back pain, we invite you to book a consultation and assessment here.
Alternatively, contact us via mobile on 0161 759 0001 or email us at info@ntsportstherapy.com