Tips for Your Low Back
Advice for our patients for taking care of your low back and dealing with pain surrounding that.
1. Quit Smoking
- Smoking can slow down and interfere with the healing of bones, skin and other body tissues. As a result, recovery from a back injury can be slower or less complete.
2. Positions and Activities to Help Manage Your Pain
Pain with Sitting
If your back hurts with sitting make sure to stand up or walk around at least once every 20 min. Choose a seat with good lower back support, arm rests and a swivel base. Consider placing a rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level (90 degrees).
Pain with Standing
or Walking
If your back hurts with standing or walking make sure you sit down, round your back or perform pelvic tilts as needed to help alleviate your symptoms.
Additionally, avoid wearing high heels.
3. Exercise Regularly – Get Active!
- If your back hurts with sitting, bending and twisting. Regular low-impact aerobic activities such as walking (flat surface), aquafit and tai chi can increase your overall cardiovascular fitness while strengthening and increasing endurance in your back. This allows your muscles to function better.
- If your back hurts with standing and walking. Regular low-impact aerobic activities such as cycling, swimming and tai chi can increase your overall cardiovascular fitness while strengthening and increasing endurance in your back. This allows your muscles to function better.
- Regardless of what positions make your back hurt, core-strengthening exercises (abdominal and back exercises) such as planks, side planks, and bird dog exercises can help specifically condition your core muscles so that they work synergistically like a natural corset for your back.
4. If your back is hurting, avoid lifting heavy objects or awkward objects.
- But if you must, let your legs do the work. Hold the weight close to your body and avoid lifting and twisting simultaneously. Ask for help if the object is heavy or awkward.
5. Chronic pain & chronic disease self-management programs
A Self-Management program can help you learn about and take control of your pain, as well as any other chronic conditions you may have.
The following programs are all FREE of charge:
Toronto Academic Pain Management Institute (TAPMI) Pain U online modules
- https://tapmipain.ca/patient/managing-my-pain/pain-u-online#/
- If your chronic low back pain that is not amenable to injection or surgery, please ask your Primary Care Provider to refer you to TAPMI or any other of the 18 MOHLTC funded pain programs at www.ontario.ca/page/chronic-pain-clinics
POWER OVER PAIN Portal
- https://poweroverpain.ca/
- This portal is a one-stop-shop for local evidence informed information on chronic pain.
Online Ontario Self-Management Program –PROGRESS OVER PAIN
- www.selfmanagementontario.ca/en/PainU
- The Progress Over Pain Program is a 6-week program that teaches patients self-management skills to help those living with chronic pain
The Arthritis Society
- www.arthritis.ca/support-education/online-learning
- Education, programs and support to people living with arthritis. Online learning modules available include managing chronic pain, mental health and well-being, eating well, staying active, managing fatigue, and navigating your health care.
This information is NOT meant to replace the specific care provided by your doctor or another health professional. If you have any questions about the above recommendations, please speak to your health care provider.