Stop Guessing: Our Top Tips to Deal with Low Back Pain in Harrogate

Posted: March 7th, 2020

Low back pain (LBP) is the number one cause of disability worldwide, and if you’re reading this, you’re likely searching for an answer beyond resting on the sofa. For most people, LBP is mechanical—meaning it’s caused by issues with the joints, muscles, or discs, not by a serious disease.

The good news is that you have the power to manage much of this pain immediately. At Falcon Chiropractic in Harrogate, we believe in empowering you with safe, evidence-based tools. Here are our top tips to help you deal with low back pain and get moving again.

1. Movement is Medicine (Avoid Bed Rest)

This is the most crucial tip: gentle movement is almost always better than complete rest for mechanical back pain.

• Avoid Complete Bed Rest: Lying down for more than a day or two can actually make your back muscles weaker and your joints stiffer, slowing down recovery.

• Embrace Walking: Walking is a low-impact activity that stimulates blood flow to the discs and muscles, helping flush out inflammatory chemicals. Start with a five-minute gentle walk, even if it's just around the house, and gradually increase the distance.

• Stay Mobile: Keep moving throughout the day. If you have a desk job, set an alarm to stand up, stretch, and walk for two minutes every 30 minutes.

2. Know When to Use Heat vs. Ice

Using temperature therapy effectively can make a big difference in the first few days.

• Heat for Muscle Spasm: Use a heat pack for 15-20 minutes to relax tight, spastic muscles. Heat increases blood flow, which helps soothe the muscle guarding the pain.

• Ice for Acute Inflammation: If you had a sudden, sharp injury (like pulling a muscle during lifting), use a cold pack wrapped in a towel for 10-15 minutes to numb the area and reduce initial inflammation.

3. Master Your Posture and Lifting Technique

Poor posture and incorrect lifting are the primary causes of recurrent LBP. Every time you bend and twist, you put significant shear stress on your discs.

• The Power of the Hinge: Always lift with your legs, not your back. When bending to pick something up, keep your back straight and hinge at your hips and knees. Keep the item close to your body.

• Sitting is Not Resting: Use a small cushion or rolled-up towel to support the natural inward curve (lordosis) of your lower back while sitting. Your feet should be flat on the floor, and your knees should be level with your hips.

4. Don't Forget the Basics: Hydration and Sleep

Your body heals when you sleep, and your spine needs water to function.

• Hydrate Your Discs: Your spinal discs are 70–90% water. Being dehydrated means your discs lose plumpness and shock-absorbing ability. Drink water consistently throughout the day to support spinal health.

• Prioritize Sleep: Healing happens during deep sleep. If pain is preventing sleep, try sleeping on your side with a pillow placed between your knees to keep your pelvis and spine aligned.

5. Listen to the Signal, Seek the Solution

Remember, pain is a signal—it’s the body telling you something is wrong with the way you’re moving. While these tips will help manage the symptom, they don't fix the underlying mechanical restriction.

• When to Call Us: If your pain persists for more than a few days, is recurrent, or limits your daily activities, it’s time for a professional assessment. We pinpoint the specific restricted joints or imbalanced muscles causing the issue.

Mandatory Safety Warning (Red Flags)

Please seek immediate medical attention (Emergency) if your low back pain is accompanied by:

• Sudden loss of bowel or bladder control.

• Severe weakness in the legs.

• Fever, chills, or sudden unexplained weight loss.

Ready to Find the Root Cause?

Stop living with guesswork. We will assess your specific mechanics and design an individualised treatment plan to manage your pain and restore your functional movement.

Book your consultation at Falcon Chiropractic in Harrogate today!