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Writer's pictureUltra Sports

Back against the wall: bringing relief to your lower spinal region


Back pain among athletes is extremely common, irrespective of the sporting code.


Some studies indicate that as many as one in four elite footballers suffer from lower back pain, either for weeks or several months at a time.


The discomfort can set in for various reasons, some of which are not always clear. The good news is that it can improve over time.


As Ultra Sports Clinic senior physiotherapist Melissa Reynolds explains, the intricate structure of the lower back means that even a minor strain in the lumbar region can lead to significant pain.


“Back pain usually lasts anywhere from a few days to a few weeks, with more persistent pain often improving after about six weeks,” Melissa says.


For some, tenderness in the back can stem from medical conditions like a herniated disc, sciatica (pinched nerve), or ankylosing spondylitis.


And, while uncommon, back pain can occasionally indicate a more serious issue such as a fracture, cancer or infection.


“If you experience acute lower back pain as well as pins and needles into both legs, numbness in the saddle region, bladder or bowel incontinence, gait disturbances or sexual dysfunction, please seek emergency treatment urgently,” Melissa advises.


While acute back pain often remedies on its own, there are steps people can take to help speed up recovery.


The first is to remain active and maintain regular daily activities. Melissa recommends a “little bit and often” approach to movement.


The second is to take anti-inflammatory medications like ibuprofen (paracetamol alone is not recommended for back pain, but it can be used alongside other pain relievers).


She also recommends the application of an ice pack or even a bag of frozen peas wrapped in a tea towel to help reduce pain and swelling. Heat packs and hot water bottles wrapped in a tea towel can further ease joint stiffness or muscle spasms.


“I also tell my clients to incorporate exercises and stretches specifically designed for back pain into their daily routines.


“These are individualised to the person depending on the clinic’s assessment and will be tailored by the physiotherapist based on the client’s work, sport and social contexts.”


“An important part of the process is to avoid staying in static positions for lengthy periods of time.”


“Usually in acute lower back flare-ups, bending forwards is painful. We therefore suggest moving into whatever feels comfortable, not into what worsens the pain,” Melissa says.


“That said, it is best not to avoid certain movements as this often prolongs recovery. As soon as you feel comfortable to bend forwards, start to initiate this movement slowly. It often helps to lean back against a wall and slowly roll yourself forwards using the wall as support.”



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