May Newsletter
Back Pain is a very common condition - affecting up to 80% of people at some point in their lives.
But it is not all doom and gloom - most back pain WILL settle within 6 weeks with appropriate management. And most back pain is termed - non-specific which means that there is no specific, structural cause.
Below, we look at the limited importance of scans (x-rays, CT scans and MRI's), how to correctly lift and the best evidence for managing low back pain.
Do I need a scan?
In short - not likely. Scans can actually be detrimental and those that have a scan are more likely to have chronic and ongoing problems. There are some instances where a scan would be good - but only in about 10-15% of all cases and scans are very very overused!
Things that may mean you need to have a scan may include problems with bladder and bowel function, pins and needles in BOTH legs or unexplained weight loss.
Statistically - 1 out of 3 20 years olds with no pain or history of back pain will have degeneration or a disc bulge! Degeneration and disc bulges are NOT a diagnosis - they are common and not significant. Look at the table above to see how prevalent different conditions are for each decade of life in asymptomatic people!
| 20 yr | 30yr | 40yr | 50yr | 60yr | 70yr | 80yr | |
|---|---|---|---|---|---|---|---|
| Disc Degeneration | 37% | 52% | 68% | 80% | 88% | 93% | 96% |
| Disc signal loss | 17% | 33% | 54% | 73% | 86% | 94% | 97% |
| Disc height loss | 24% | 34% | 45% | 56% | 67% | 76% | 84% |
| Disc Bulge | 30% | 40% | 50% | 60% | 69% | 77% | 84% |
| Disc Protrusion | 29% | 31% | 33% | 36% | 38% | 40% | 43% |
| Annular Fissure | 19% | 20% | 22% | 23% | 25% | 27% | 29% |
| Facet Degeneration | 4% | 9% | 18% | 32% | 50% | 69% | 83% |
| Spondylolithesis | 3% | 5% | 8% | 14% | 23% | 35% | 50% |
Here is Brian demonstrating correct deadlift technique. Notice the spine stays in a neutral position, and he hinges at the hips. By doing this, he is loading his glutes and hamstrings to protect the lower back. This is what is often meant by lifting with your legs.
Deadlifts are a very important exercise in correct lifting technique - instead of the bar, imagine a washing basket, grandchild, schoolbag or bit of furniture.
Most people with back pain will be told not to lift. That MAY be correct - ONLY in the early stages. The back is strong, discs do not slip, the spine does not go out of alignment and lifting is vital for everyday living!
So don't fear it - train it! We need to bend and lift - if you rehab your injury properly, you will be able to get back to the things that you love.
What is the best exercise for back pain?
The question should be - what do you enjoy doing?
There are a lot of different exercises in back pain that have been found to be beneficial - and the common link is that they all involve movement. Even walking in acute low back pain is beneficial.
Evidence has shown clinical exercise reduces the risk of recurrent back pain from 80% down to 23%! If there was a tablet that would do that - everyone would be taking it! So why don't more people do it? It mostly is about fear - GP's, scans and many physios instill fear of movement - which is counterproductive to the solution - which is movement!
We all know that exercise is super important when it comes to a healthy lifestyle, but did you know that it is a key pillar in pregnancy and in cancer rehab and management?
Check out these blogs from our physio Kate!
Kate has done additional training in cancer management and women's health management and is well positioned to help if you need guidance on navigating exercise during pregnancy or cancer management.
Additionally, Kate has done further training in the management of lymphoedema. She has recently attended the Australasian Lymphology Association conference in Adelaide, gaining further insights into lymphoedema management including the prescription and fitting of compression garments.
Check out some information on lymphoedema and compression garments below!
You can check out some videos relating to pregnancy and cancer exercise as well as lymphoedema massage and compression options via our Facebook and Instagram pages!
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