Turn the pain into science

So, you have tweaked you back again!  Now your whole day consist’s of finding positions of comfort and seeing what moves hurt.
Don’t think of this as suffering,  Think of this an an experiment. Of course you are the only participant so no drug company can use your results, ( without re validating them) but, its interesting science nevertheless.
if you have been reading this blog you will have had several bracing strategies discussed. You probably ignored them or just skim read them.
Now its time to experiment. Does bracing your abs stop the pain: is sucking you abs in or pushing them out pain relieving. If so, how much in and how much out. Is it mild engagement or hard engagement ? Experiment with the anti shrug. Does pulling your shoulders down help?
Now, if possible get up and walk, swing your arms.
Move.
Does that help?
Do you find that if you lie down or lean against something it helps, but its a bit of a pig to get moving again?
What back movements hurt or help: does moving into flexion hurt, or extension? Can you find a neutral spine? does it help.
Now pay attention to your bum. Does one cheek hurt more than the other. Does it feel dull?   Is one leg sore compared with the other
What movements create pain. if theses are limb movements can you reduce the pain by  bracing your abs more, because, if you can, you could well have discovered, that for example, every time you move your leg, you actually move your back too! Thats a lot of work for your poor back.
Observe, experiment, record.Learn.
Unless your doctor has diagnosed “cancer of the back”, the chances are that the  LBP you suffer from is what 98% of others suffer from. You can fix it!
As always if you cannot find a  position of ease  check out  RED FLAGS , so see your doctor who may want to screen you for other possibilities. but if you simply have LBP, start to sort the issues.

RED FLAG: Is your back pain "serious"

In many cases, careful management deals with back pain. There is however a species of back pain that  I’ll flag up to you now. The items listed below are “RED FLAG” symptoms which means see your doctor or A & E NOW;  go in and say , “I have back pain symptoms that I think are Red Flag symptoms”

  • fever of 38ºC (100.4ºF) or above
  • unexplained weight loss
  • swelling in the back
  • constant back pain from which there is no position of  ease
  • Chest pain
  • leg pain
  •  a change in toilet patterns
  • numbness or tingling  around your bottom and privates.
  • pain that is worse at night

These are known as ‘red flag symptoms’ and could be a sign of something more serious.
That said, I was checking the NHS  website today (23/7/2020) and it made this  distinction
SEE YOUR GP if

  • your painkillers are not helping
  • the pain is no better after a month
  • a very high temperature or you feel hot and shivery
  • unexplained weight loss
  • a swelling in your back
  • the pain is worse at night

Go to  A & E or call 999

  • numbness around your bottom or genitals
  • cannot pee
  • lose feeling in 1 or both legs
  • cannot control when you pee or poo
  • got it after a serious accident, such as a car accident