Low Back Pain Flare Ups

Are you having a flare up of your low back?

​

If you have a flare up of a disc bulge it can be painful, challenging and all consuming, but there are effective strategies to help you find relief to support recovery. 

​

There is good evidence that the bulging disc is self-limiting and most clear up within 12 weeks. which may offer some reassurance but can also seem like a long road ahead!

​

Here are some helpful tips:

 

Immediate Steps for Managing Low Back Pain

1. Avoid Bed Rest: Prolonged bed rest can hinder recovery. Maintain normal activities to promote healing.

2. Medication and Heat: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can provide pain relief and help you get some sleep. Heat packs or creams can also help.

3. Exercise Therapy: Engage in low-impact activities such as walking, swimming, or Pilates to increase blood flow and reduce discomfort.

4. Psychosocial Strategies: Cognitive-behavioral therapy (CBT) and mindfulness practices can address psychosocial factors contributing to low back pain.

 

Exercise can help.

Exercise is a great tool to alleviate symptoms. You might feel like movement will make things worse, but rest assured, for almost everyone, movement is so fundamental to the early management of disc flare ups. Exercise improves spinal stability, reduces load on the affected disc, decreases pain and promotes healing. 

 

Strengthening core muscles, the abdominals, obliques, and lower back—stabilises the spine, reduces disc pressure and empowers you in your movement. Incorporate exercises like dead bug, planks, glute bridges, and bird dogs into your routine.

 

If this advice isn’t giving you enough relief in the short term, consider booking in for support during the tough times.

 

Long-Term Management and Prevention

1. Lifestyle Modifications: Regularly change positions, engage in regular exercise, and manage stress to reduce the risk of recurrent low back pain episodes.

2. Education and Self-Management: Understanding how pain is perceived in the body can decrease the intensity and duration of flare-ups. Empower yourself with knowledge about low back pain management strategies and adopt self-management techniques.

3. Regular Follow-Ups: Regular check-ins with healthcare providers can help monitor progress, adjust treatment plans, and address new concerns or symptoms.

 

Living with a bulging disc or low back pain is challenging, but with the right approach, relief and recovery are achievable. By understanding the recovery timeline, exercise, and focusing on movement and strengthening, you can take control of your spinal health and work towards long-term relief and resilience.

​

Remember, you are not alone in your journey—there are resources and healthcare professionals available to support you every step of the way.