Keeping low back pain at bay during lockdown: Four quick tips to get you through

Summary

Offers practical tips to help individuals get through low back pain during periods of lockdown or extended periods of time spent at home.
Discusses the potential causes of low back pain during lockdown, such as prolonged sitting, reduced physical activity, increased stress levels, and lack of access to regular healthcare services.
Provides insights into the importance of maintaining good posture and ergonomics while working or studying from home, including tips on proper desk and chair setup, maintaining a neutral spine, and taking regular breaks to stretch and move.
Offers guidance on incorporating regular exercise and physical activity into daily routines to strengthen the core muscles, improve flexibility, and alleviate low back pain.
Provides recommendations for low impact exercises and activities that can be done at home, such as yoga, Pilates, gentle stretching, and walking.
Discusses the benefits of maintaining a healthy weight, eating a balanced diet, and staying well-hydrated to support overall musculoskeletal health and minimize low back pain.
Offers strategies to manage stress and promote relaxation, such as practicing mindfulness, deep breathing exercises, and engaging in stress-reducing activities.
Provides tips for creating a supportive sleep environment and adopting proper sleeping positions to alleviate low back pain during rest and sleep.
Highlights the importance of seeking professional advice from a physiotherapist or healthcare provider for a comprehensive assessment, personalized treatment recommendations, and ongoing support.
Aims to provide practical and actionable tips to help individuals manage low back pain during lockdown, empowering them to prioritize their musculoskeletal health and well-being while adapting to changing circumstances and limited access to healthcare services.

Topics covered in this article:

If your low back is playing up during lockdown, you're not alone. Low back pain is a common condition experienced by 80 per cent of people at least once in their lifetime. While most episodes settle relatively quickly, approximately 70 per cent of people will experience a recurrence over the next 12 months.

Exercise is a common way that people manage low back pain, and research shows that popular forms of exercise such as pilates and yoga can be effective in managing and preventing low back pain. But with COVID-19 restrictions and subsequent lockdowns, what can one do when gyms, pools and studios are shut for the foreseeable future?

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Here are some tips to help keep your back healthy and prevent low back pain during this time:

Change positions often

Think about what postures you spend most of your day in, and what movements make your low back pain better or worse. If like most people you have a desk job and sit for long periods of time, make a plan to stand, stretch and have a quick walk regularly throughout the day. Some people find using an alarm that goes off every hour or two helps them to remember to change positions when they are focused on work or house duties.

Make exercise a part of your daily routine

Make an “appointment” with yourself to exercise daily: even consider blocking off time in your diary to ensure you make time for you physical and mental wellbeing. For example, you could set 10 to 10.30am as your time to go for a walk.

Researchers at Macquarie University are studying whether an individualised walking and education program may assist Australians with preventing low back pain (for more information visit the WalkBack Trial website. Principal Physiotherapist Tom Hol at Physio Inq Engadine + Sutherland has partnered with Macquarie University on the WalkBack Trial; providing free treatment to eligible participants through a walking program aimed to reduce the incidence, and severity, of low back pain.

Buddy up

Exercising can be more fun when you have company! Get accountable and ask your partner or family member to be your exercise buddy and you can do it together. If you live alone or cannot leave home due to social distancing restrictions, think creatively, perhaps exercise together over video conferencing platforms such as FaceTime or Zoom.

Get help if pain does not improve

Most back pain settles well and can be self-managed using simple strategies like those mentioned above. However, if you have ongoing pain seeking advice from a health practitioner. Physio Inq Engadine and Physio Inq Sutherland are open for one-on-one consultations in-clinic or via telehealth so that you can get assistance from the comfort and safety of your own home. You may also be able to claim a Medicare rebate for up to five allied health (physiotherapy, chiropractors, exercise physiologists, etc.) sessions if your GP feels your needs fall under the Chronic Disease Management scheme.

We cannot stress enough the importance of trying to remain active during the lockdown for both your mental and physical well-being. Give it a go, your body might just thank you for it!

Dr Mark Hancock

Professor of Physiotherapy, and Tash Pocovi, PhD candidate, Macquarie University

Connect with the Walkback Trial: www.walkbacktrial.com