Treat Your Own Low Back Pain: A Guide to Self-Assessment and Management

August 7, 2024

Low back pain is a common issue affecting many individuals. Identifying whether your pain is mechanical (related to movement) or non-mechanical is crucial for knowing how to proceed and effective self-management. This guide will help you understand your back pain, assess its nature, and provide practical steps for relief.

Understanding Mechanical vs. Non-Mechanical Back Pain

Mechanical back pain, related to the movement of your spine, is often influenced by posture, physical activity, or specific movements. It can often be relieved by changing your posture. Non-mechanical back pain may not be influenced by movement and could indicate underlying conditions like infections, inflammatory diseases, or referred pain from internal organs.

To determine if your pain is mechanical, consider the following:

1. Does the pain worsen or improve with specific movements or positions?
2. Is the pain relieved when you rest or change positions?
3. Do you experience stiffness or discomfort after prolonged sitting or standing?

If you answer “yes” to these questions, your pain is likely mechanical. If you answered “no” to these questions, you should seek consult of your Physical Therapist for full evaluation.

Identifying Aggravating and Easing Factors

Understanding what makes your pain better or worse is key to managing it. Consider the following:

• Aggravating Factors: Lifting heavy objects, prolonged sitting or standing, and certain exercises may worsen your pain.
• Easing Factors: Resting, lying down, or specific stretches might alleviate discomfort.

Home Tests for Low Back Pain

Here are two simple tests to help assess your low back pain:

1. The Flexion Test: Bend forward to reach your toes. If this relieves your pain, it may suggest that flexion-based movements or positions are beneficial.
2. The Extension Test: Arch your back while standing. If this improves your symptoms, it indicates that extension-based movements might help.
3. The Straight Leg Raise Test: Lie on your back and lift one leg. If this test is provocative, it may suggest nerve root irritation or sciatica.

Exercises to Alleviate Low Back Pain

Based on your self-assessment, try the following exercises:

If Flexion Relieves Symptoms:

• Standing Forward Flexion Stretch: Stand and gently bend forward, reaching toward your toes.
• Seated Forward Flexion Stretch: Sit with your feet flat on the floor and slowly lean forward, reaching for your ankles.

If Extension Relieves Symptoms:

• Standing Extension: Stand and gently arch your back, placing your hands on your hips for support.
• Prone on Elbows: Lie face down and prop yourself up on your elbows, allowing your lower back to gently extend.

If the Straight Leg Raise Test is Provocative:

• Nerve Flossing Exercise: Sit or lie down with your legs extended. Slowly flex and point your toes, and gently bend your knee, moving through the range of motion to mobilize the nerves.

Conclusion

Managing low back pain effectively involves understanding its nature and finding the right exercises. However, this process isn’t always straightforward. If these exercises do not provide relief or if you’re unsure about the best approach, it’s essential to consult with a professional. Contact your New Life Physical Therapist for a comprehensive assessment and personalized treatment plan tailored to your specific needs.