Best Practices for Low Back Pain

Evidence-Based Tips for Recovery

Low back pain is one of the most common musculoskeletal issues worldwide, affecting nearly everyone at some point. While it can be uncomfortable and limiting, research shows that most low back pain improves with the right approach. Understanding best practices can help you recover faster and prevent future flare-ups.

1. Stay Active – Don’t Just Rest

• Why it matters: Movement encourages blood flow, nourishes discs, and prevents muscles from weakening.

• Research: Prolonged bed rest has been shown to delay recovery and increase stiffness. Gentle activity like walking, stretching, and light daily tasks is recommended.

Tips:

• Take short walks throughout the day.

• Avoid prolonged sitting; get up every 30–45 minutes.

• Incorporate gentle stretching for the back, hips, and hamstrings.

  
  

2. Use Evidence-Based Pain Relief

• Over-the-counter options: NSAIDs like ibuprofen may help short-term pain but should be used as directed.

• Heat therapy: Applying a heating pad or warm compress can relax muscles and reduce discomfort.

• Ice therapy: Useful for acute flare-ups to reduce inflammation.

  
  

3. Engage in Targeted Exercise & Rehabilitation

• Core and glute strengthening supports the spine and reduces future injury risk.

• Low-impact activities like swimming, yoga, or stationary cycling are often helpful.

• Your chiropractor can prescribe exercises tailored to your needs and monitor your progress.

  
  

4. Seek Chiropractic or Other Conservative Care Early

• Chiropractic care can help restore joint mobility, reduce muscle tension, and support nerve function.

• Soft tissue therapies, such as massage or myofascial release, complement adjustments and speed recovery.

• Early conservative care has been shown in research to reduce the likelihood of chronic pain and improve functional outcomes.

  
  

5. Maintain Good Posture & Ergonomics

• Keep your workstation at a comfortable height; your screen should be eye level.

• Sit with both feet on the floor and a slight lumbar support.

• Avoid twisting or lifting heavy objects incorrectly; bend your knees and keep your back straight.

  
  

6. Understand Recovery Timelines

• Most acute low back pain improves within 2–6 weeks.

• Chronic low back pain may require ongoing care and lifestyle adjustments.

• Recovery is faster when patients follow a structured treatment plan and stay active, rather than relying solely on pain medications.

  
  

7. Lifestyle Factors That Support Healing

• Sleep: Adequate rest allows tissue repair and reduces pain sensitivity.

• Nutrition: Protein, vitamin D, and anti-inflammatory foods can aid recovery.

• Stress management: Stress can increase muscle tension and worsen pain perception.

  
  

Key Takeaway

Low back pain doesn’t have to control your life. Staying active, following evidence-based care, and addressing lifestyle factors are the best ways to recover and prevent future episodes. Chiropractic care, combined with exercises, posture correction, and healthy habits, can help you return to your daily activities faster and stronger.

Southampton Chiropractic Clinic

225 High Street, Southampton, Ontario N0H 2L0

Phone: 519-797-5112

Online Booking: scc.janeapp.com