Instructions for People With Acute Low Back Pain

The simple rule is that if bending forward has been the cause of over stretching, bending backward should rectify this problem and reduce any resultant distortion. You must restore the lordosis slowly and with caution, never quickly or with jerky movements. You must allow some time for the distorted joint to regain its normal shape and position: a sudden or violent movement may retard this process, increase the strain in and around the affected joint, and thus result in an increase of low back pain .

Remember, when commencing the exercises, some increase of mid line low back pain can be expected. Some exercises will only be effective when you actually move into the pain while exercising. You should feel some pain when doing these exercises, but you should never have a lasting increase in pain which remains present the following day.When in acute pain, you must, apart from exercising, make certain adjustments in your daily activities. These adjustments forma very important aspect of self-treatment. If you do not follow the instructions given below, you will unnecessarily delay the healing process. This is entirely your responsibility.Maintain your lumbar lordosis at all times. 

Slouched sitting and bending forward as in touching the toes will only increase the pressure in the joints, stretch and weaken the supporting structures,and lead to further damage in the low back. If you slouch you will have discomfort and pain. 

Good posture is the key to spinal comfort. Sit as little as possible, and then for short periods only. 

If you must sit, choose a firm, high chair with a straight back, make sure that you have an adequate lordosis, and use a lumbar roll to support the low back. Avoid sitting on a low, soft couch with the legs straight out in front as in sitting up in bed or in the bath; both these situations force you to lose the lordosis. When getting up from the sitting position, you should attempt to maintain the lordosis: move to the front of the seat, stand up by straightening the legs and avoid bending forward at the waist.

Drive the car as little as possible; it is better to be a passenger than to drive yourself. If you must drive, your seat should be far enough back from the steering wheel to allow you to drive with your arms relatively straight. 

With the arms straight, your upper body is held back and you are prevented from slouching; this allows full benefit to be obtained from the lumbar roll, which should always be used when driving. Avoid activities which require bending forward or stooping. Many activities can be modified adequately to enable maintenance of the lordosis. It is possible to maintain the correct posture when vacuuming in the standing position; it is also possible to maintain a correct lordosis by going down on all fours when gardening, making beds, etc.

If you have acute low back pain, you should not lift at all. If you must lift, you should avoid objects that are awkward to handle or heavier than 30 pounds (15 kg). At all times you must use the correct lifting technique.

If you are uncomfortable at night, you may benefit from a supportive roll around your waist. For most people, it is recommended that the mattress should not be too hard but well supported by a firm base.

If your bed sags, slats or a sheet of plywood between mattress and base will straighten it, or else you can have the mattress placed on the floor.When getting up from lying, you should keep your back in lordosis: tum on one side, draw both knees up, drop the feet over the edge of the bed, raise yourself to the sitting position by pushing your upper body up with your hands, and avoid bending forward at the waist. Stand up from sitting as described before.

Avoid coughing and sneezing while you are sitting or bending forward. You should stand and bend backward if you are forced to cough or sneeze.Avoid those positions and movements which initially caused your problems. You must allow some time for healing to take place.