Low Back and Leg Pain

Transcription

1 Low Back and Leg Pain d4105 Who gets low back pain? Almost everyone will experience low back pain at some point in their lives. Research suggests that 4 out of 5 adults are likely to develop low back pain at some point [1]. Most back pain is from a simple mechanism such as a pulled muscle or irritation of a ligament but it is sometimes difficult to precisely say which structure maybe at fault. In fact, research has shown that it s impossible to find a specific cause of pain for around 85% of people in the early stages of a back problem [1]. This type of back pain is described as non-specific or mechanical back pain and is the most common type of back pain. Occasionally the sprained back structures may irritate the nerve root in the spine causing pain and pins and needles to be referred into the leg. What causes low back pain? Most back pain is mechanical in nature and may be caused by bad posture, a bending or twisting injury or a pulling or lifting injury. Most low back pain episodes will involve some sprain or irritation of a low back structure. Most

2 people will develop pain quickly which then resolves over a few days or weeks [1]. As most cases are considered simple mechanical back pain, the majority of the cases get better on their own. However a small percentage of people may experience pain after the tissue has healed (3 months) but this pain is normally driven by lack of flexibility, fitness and muscle strength. Warning signs! Seek medical advice immediately if you experience any of these symptoms: Difficulty controlling or passing urine Not feeling the need to urinate over >8hrs Lose control of your bowels Feel numbness around your back passage or your genitals Develop weakness in your legs Develop progressive unsteadiness on your feet Sexual dysfunction (Erectile dysfunction) What can I do? It is important to keep moving in order to avoid joint stiffness & muscle weakness which can prolong the recovery from back pain. Respect the pain but keep moving. It is therefore important to manage the pain levels to enable yourself to maintain good lower back movement. During the acute stage of low back pain (within 1-2 weeks of onset) try: Regular pain medication as advised by your local pharmacist or GP Cold compress or ice pack crushed ice wrapped in a damp towel can be applied locally to the painful area for 10 minutes, every two to three

3 hours. Check your skin regularly, if the skin turns excessively red or white, remove immediately as this may indicate a burn Relative rest keep moving but respect the pain. If you are able to return to normal activities including work then do so. Gentle exercises as found in the later part of the booklet During the chronic stage (3 months & over) try: Pain medication as advised by your local pharmacist or GP A warm compress wrapped in a towel Exercises Return to work Posture. Tips and advice for those with back pain A low seating position (90 degree angle at the knee and hip joints) straightens the lumbar curvature and increases stress upon the spine. d4103

4 Reduce the load on the spine by: 1. Lifting close to the body 2. Holding your back straight and bending at the knees and hips d4103 Spreading the load evenly between both arms significant reduces spinal loading as compared to holding the entire load on one arm. d4105 Good Workplace Design Notice the adjustable chair and keyboard, copy holder, slight downward tilt of chair seatpan, top of monitor adjusted to eye level and wrist support.

5 Sleeping Posture XP2 Sleeping on your stomach is not necessarily bad for you. There is no "best" position. Remember: - Sleep on a mattress that is firm, yet soft enough to conform to the normal curves of the body. - Waterbeds are acceptable, especially if they are waveless or tubular, and if they are filled adequately. - A king or queen size bed allows freedom to change positions frequently. This reduces stress on the joints and muscles and can reduce morning stiffness. What exercises should you do? Staying active will help with recovery from an episode of back pain. Any form of exercise will be helpful and it is best to do the one you enjoy so that you can carry on doing regular exercise. This may be in the form of swimming, walking or cycling, for instance. During the early phase of back pain it is important to respect the pain. b28013

6 The following exercises are gentle enough to be done and help alleviate acute pain: Lying with your knees bent and your feet on the floor. Lift one knee towards your chest. Place your hands behind the knee and draw it into your chest. Hold 10 secs. Repeat 5 times. B710 Lying with your knees bent and feet on the floor. Lift your knees towards your chest. Place your hands behind both knees and draw them towards your chest. Hold 10 secs. Repeat 5 times. B710 Lying on your back with knees together and bent. Slowly roll your knees from side to side keeping your upper trunk still. Repeat 10 times.

7 Standing. Bend sideways at the waist. Repeat 5 times each side B710 Starting Position in Sitting Bend the back forward while bending the knee. Straighten the back while straightening the knee. The exercise should be painless. The movements should only be taken to the point where you begin to feel something. The exercise is performed for about 30 seconds, preferably several times each day

8 References 1) Arthritis Research UK (2016) Back Pain Online at: [Accessed on: 22 nd March 2016]