|
Acute Low Back Pain Advice |
|
|
|
You must retain the lordosis at all times (lordosis is the hollow in the lower back) Bending forward and touching your toes will only stretch and weaken the supporting structures of the back and lead to further injury. Losing the lordosis while sitting will also cause further strain to the lower back.
Sitting When in acute pain you should sit as little as possible, and then only for short periods. At all times you must sit with a lordosis. For this reason you must place a supportive roll in the small of your back, especially when sitting in a car seat or lounge chair. If you have the choice, you should sit on a firm, high chair with a straight back, such as a kitchen chair. You should avoid sitting on a low, soft couch with a deep seat as this will force you to sit with your hips lower than your knees and you will lose the lordosis. Your legs must never be kept straight out in front of you as in sitting in bed, in the bath or on the floor as in this position you are forced to lose the lordosis. When rising from sitting you must retain your lordosis, move to the front of the seat and stand up by straightening your legs. Poor sitting postures are certain to keep you in pain or make you worse.
Driving a car When in acute pain you should drive a car as little as possible. It is better to be the passenger than to drive yourself. When driving your seat must be close enough to the steering wheel to maintain the lordosis. If in this position your hips are lower that your knees the you may be able to use a pillow to raise yourself.
Bending Forwards When in acute pain you should avoid activities which require bending forwards or stooping, as you may be forced to loose the lordosis. You may be able to retain the lordosis by kneeling.
Lifting When in acute pain you should avoid lifting altogether. If this is not possible you should not lift objects more that 30 lbs. Lift correctly: back remains straight, stand close to the load with a wide stance, bend the knees and keep your back straight, lift by straightening your knees.
Lying A good, firm support is ideal. If your bed is sagging, slats or plywood between the mattress and base will make it more firm. As a temporary measure you can place the mattress on the floor. You may be more comfortable with a supportive roll. A rolled up towel rolled around your waist may help. When rising from lying, roll onto your side, bend both knees and drop your feet over the edge of the bed, sit up by pushing with your hands.
If your pain doesn't improve then you need to seek further help from a Chartered Physiotherapist or your Doctor |