What do you do when your back pain takes your breath away?

1. I can’t shave my legs

2. I can’t drive more than 10 minutes

3. I was told never to lift anything heavier than 10 pounds

4. I can’t walk the golf course or swing a club without pain

5. I was prescribed an opioid (Tramadol/Vicodin/Demerol/Percoce/Roxicet/Fentanyl) (Web MD, 2018) and am afraid I’m going to be hooked

According to the NINDS 80% of people complain of back pain at least once in their lives. (Low Back Pain Fact Sheet, 2018) It is one of the biggest reasons people miss work. (Back pain, 2018)

Some common low back pain symptoms and complaints are:
1. Spasm

2. Shooting

3. Numbness and tingling

4. Stiffness

Most pain will resolve with doing the right movement and with positional changes. You should consult an MD if: 

1. The pain is unrelenting

2. Is worse in the middle of the night

3. If you’ve had recent unexplained weight change

4. If you have weakness in both legs

In 2017 we started to move away from medication and rest as being the first line of treatment for back pain. Now the recommendations are a return to normal movement as soon as possible, manual treatment, acupuncture and yoga. It can take time, but it's been shown that most back pain will resolve over time. (KOLATA, 2017)

Starting to explore 3 directional movement and finding where you are restricted  or have pain can be helpful.  In this video, Gary Ward of Anatomy in Motion (AiM) walks us through 3D mobility and exploring where we have easy or difficult movement. (**If you're experiencing pain, I encourage you to watch this video in full and test the motions. As Gary says you can use the movements for assessment as well as working those motions to find more pain free mobility. If your symptoms persist or worsen, 1st find the pain free motion...then seek out further assessment.

Help prevent ongoing pain by learning to move better to avoid straining your muscles and joints:

1. Hinge at the hips with your knees bent. To practice the hip hinge put a stick against your back with your head and sacrum against the stick. Slowly bend forward from the hips keeping contact the whole time. Knees will bend as you bend forward. Stand back up

2. Push objects vs pull them.

3. Get as close as you can to the object you are moving.

4. Twist in isolation and move your feet vs twisting in combination with bending, extending or side bending

The bottom line is it is not only ok, but it is important to gradually return to normal mobility and  your usual activities, including lifting, driving, sleeping and shaving. You have options for how to manage and can be proactive in seeking help beyond rest and medication.

Back pain. (2018, January 4). Retrieved from Mayo Foundation for Medical Education and Research (MFMER): https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906

KOLATA, G. (2017, February 13). Lower Back Ache? Be Active and Wait It Out, New Guidelines Say. Retrieved from www.nytimes.com: https://www.nytimes.com/2017/02/13/health/lower-back-pain-surgery-guidelines.html

Low Back Pain Fact Sheet. (2018, January 4). Retrieved from National Institute of Neurological Disorders and Stroke: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

Web MD. (2018, January 6). Retrieved from Opioid (Narcotic) Pain Medication: https://www.webmd.com/pain-management/guide/narcotic-pain-medications#1